Salmon with Spicy Salsa and Couscous
Nutritional values
(Percentage of daily recommendation)
| Calorie | 834 cal. | (40 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 90 g | (60 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 24.4 mg | (203 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 1,463 mg | (37 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 31 g |
Ingredients
- 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)
Preparation steps
Thaw peas.
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.
Put couscous in a bowl, pour boiling broth over and let soak for about 10 minutes.
Blanch peas in boiling salted water, drain well.
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.
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.
Arrange fish with couscous on plates, top with salsa and garnish with lemon wedges. Serve.
