Sautéed Sesame Salmon with Bok Choy
Sautéed Sesame Salmon with Bok Choy - Big flavor with low fat!
Healthy, because
Even smarter
Nutritional values
Since cucumber consists of about 97 percent water, it helps to achieve the daily target of liquid in a very simple way. Pak choi, unlike most of its cabbage relatives, is easy to digest and therefore suitable for sensitive stomachs.
If you like, you can also replace the peanuts with cashews. These contain lots of tryptophan, which is needed for the production of the "happiness hormone" serotonin.
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 48.9 μg | (82 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 99.5 μg | (33 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 42.6 μg | (95 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 27.2 mg | (29 %) | ||
| Potassium | 848 mg | (21 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 11.3 μg | (6 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 362.1 mg | |||
| Cholesterol | 88.8 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 Cucumber
- 2 scallions
- 3 ½ ozs firm Tofu
- 2 Tbsps Rice vinegar
- 2 tsps Maple syrup (or honey/agave)
- 1 red chili pepper
- ½ Lime (juice)
- 1 oz Unsalted Shelled peanut (2 TBSP.)
- 1 bunch cilantro
- 4 ozs Bok Choy
- 18 ozs salmon fillets (4 salmon fillets)
- salt
- peppers
- 1 Tbsp Coconut oil
- 2 Tbsps Sesame seeds (black and white)
Preparation steps
Clean the cucumber, wash, quarter lengthwise and cut into pieces. Clean the spring onions, wash and cut diagonally into fine rings. Dice the tofu. Put everything in a bowl.
For the dressing, whisk rice vinegar with maple syrup. Halve chili pepper lengthwise, remove seeds, wash and cut into fine rings. Add lime juice and chili to rice vinegar, mix well and set aside.
Roast nuts in a hot pan without fat over medium heat for 3 minutes. Then put them into a small bowl. Wash the coriander, shake dry and pluck the leaves.
Clean bok choy, wash, cut in half if desired, and steam in the steamer insert of a saucepan in boiling water for 5-10 minutes.
Meanwhile, rinse salmon fillets, pat dry, season with salt and pepper. Heat coconut oil in a frying pan. Fry salmon fillets on both sides for a total of 6 minutes over medium heat. Put sesame seeds on a plate and roll salmon fillets in it after frying.
Mix the cilantro and dressing with the cucumber salad. Arrange salmon fillets with the salad and bok choy on plates and sprinkle with roasted peanuts.
