Spelt Salmon Salad with Grapefruit
Spelt Salmon Salad with Grapefruit - Great salad combo with lots of protein and vitamins.
Healthy, because
Even smarter
Nutritional values
Spelt has a high content of fiber and unsaturated fatty acids. Salmon provides plenty of omega-3 fatty acids and iodine. This gets the metabolism going.
If you can't get edamame, you can also use canned chickpeas or even frozen peas.
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 20 μg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21 mg | (175 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 941 mg | (24 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 262 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 7 ozs pre-cooked Spelt grain
- salt
- 7 ¼ ozs frozen soybean in the pod (edamame)
- 10 ozs Grapefruit (1 grapefruit)
- 10 ozs cilantro (1 bunch)
- 10 ozs mint (1 bunch)
- ¼ oz ginger (1 piece)
- 1 tsp honey
- 3 Tbsps Vegetable broth
- 2 Tbsps olive oil
- peppers
- cayenne pepper
- 18 ozs salmon fillets (4 salmon fillets)
- 1 tsp lemon juice
Preparation steps
Cook the spelt with twice the amount of salted water for about 20 minutes until al dente and let cool.
Meanwhile, cook edamame in boiling salted water for about 10-12 minutes, drain and drain.
Peel grapefruit with a knife so that the white inner skin is removed. Cut grapefruit fillets from the separating skins, collecting the juice. Wash herbs, shake dry and pluck leaves. Mix ingredients together.
Peel the ginger and chop finely. Whisk with grapefruit juice, honey, broth and 1 tablespoon oil. Season with salt, pepper and cayenne pepper.
Rinse salmon, pat dry and sprinkle with lemon juice. Heat remaining oil in a frying pan, sear salmon on both sides for 5 minutes each. Season with salt and pepper. Pull salmon apart and place on salad, drizzle with dressing and serve.
