Good Source of Omega-3s

Sautéed Sesame Salmon with Bok Choy

and tofu
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Average: 5 (3 votes)
(3 votes)
Sautéed Sesame Salmon with Bok Choy

Sautéed Sesame Salmon with Bok Choy - Big flavor with low fat!

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
293
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie293 kcal(14 %)
Protein32 g(33 %)
Fat13 g(11 %)
Carbohydrates12 g(8 %)
Sugar added2 g(8 %)
Roughage3.7 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.3 μg(7 %)
Vitamin E3.8 mg(32 %)
Vitamin K48.9 μg(82 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.4 mg(29 %)
Folate99.5 μg(33 %)
Pantothenic acid1.5 mg(25 %)
Biotin42.6 μg(95 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C27.2 mg(29 %)
Potassium848 mg(21 %)
Calcium188 mg(19 %)
Magnesium99 mg(33 %)
Iron3.3 mg(22 %)
Iodine11.3 μg(6 %)
Zinc3.5 mg(44 %)
Saturated fatty acids4.2 g
Uric acid362.1 mg
Cholesterol88.8 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
1 Cucumber
2 scallions
3 ½ ozs Tofu
2 Tbsps Rice vinegar
2 tsps honey
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)
How healthy are the main ingredients?
TofuBok ChoySesame seedshoneyCucumberLime

Preparation steps

1.

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.

2.

For the dressing, whisk rice vinegar with honey. 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.

3.

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.

4.

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.

5.

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.

6.

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.