Salmon with Spicy Salsa and Couscous

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Salmon with Spicy Salsa and Couscous
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
834
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie834 cal.(40 %)
Protein44 g(45 %)
Fat32 g(28 %)
Carbohydrates90 g(60 %)
Sugar added5 g(20 %)
Roughage10.6 g(35 %)
Vitamin A0.3 mg(38 %)
Vitamin D5.7 μg(29 %)
Vitamin E12 mg(100 %)
Vitamin K17.9 μg(30 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin24.4 mg(203 %)
Vitamin B₆1.2 mg(86 %)
Folate200 μg(67 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂5.9 μg(197 %)
Vitamin C68 mg(72 %)
Potassium1,463 mg(37 %)
Calcium90 mg(9 %)
Magnesium136 mg(45 %)
Iron4.5 mg(30 %)
Iodine16 μg(8 %)
Zinc3 mg(38 %)
Saturated fatty acids7.1 g
Uric acid131 mg
Cholesterol95 mg
Complete sugar31 g

Ingredients

for
4
Ingredients
150 grams green Peas (frozen)
1 green paprika
1 yellow paprika
1 shallot
2 Tomatoes
1 ripe Mango
1 Tbsp butter
salt
freshly ground peppers
3 Tbsps apple cider vinegar
1 Tbsp brown sugar
300 grams Couscous
400 milliliters cooking Vegetable broth
12 Pearl onion
vegetable oil
lemon juice
600 grams Salmon (ready to cook, skinless)
How healthy are the main ingredients?
Salmonapple cider vinegarsugarshallotTomatoMango

Preparation steps

1.

Thaw peas.

2.

Rinse and halve bell peppers, remove seeds and ribs, cut into small cubes. Peel shallot and chop finely. Blanch tomatoes in hot water, rinse in cold water and peel. Quarter, remove seeds and cut into small cubes. Peel mango, dice pulp. Heat butter in a pan and saute shallot until translucent. Add bell peppers and saute briefly. Add mango and tomatoes, simmer on medium heat for about 4-5 minutes. Season with salt, pepper, vinegar and sugar and remove from heat.

3.

Put couscous in a bowl, pour boiling broth over and let soak for about 10 minutes.

4.

Blanch peas in boiling salted water, drain well.

5.

Peel pearl onions. Heat oil in  pan and saute onions for a few minutes. Add peas and mix well. Add to couscous and season with salt, pepper and lemon juice.

6.

Rinse salmon and pat dry, divide into 4 equal pieces. Season with salt and pepper, sprinkle with lemon juice. Heat 2 tablespoons of oil in a pan and cook salmon until golden brown on all sides. Reduce heat and cook fish for a few more minutes.  

7.

Arrange fish with couscous on plates, top with salsa and garnish with lemon wedges. Serve.