Spicy Salmon Fillet
The fine edible fish supplies plenty of omega-3 fatty acids, which among other things act as natural blood thinners and are therefore beneficial to the heart and circulation. Mango and peppers bring a thick portion of vitamin C to the plate.
The higher its quality, the better the salmon tastes, so treat yourself to a farmed salmon with an organic seal - or even better, wild salmon with the label "Caught in the Pacific".
(Percentage of daily recommendation)
|Calorie||480 kcal||(23 %)|
|Protein||36 g||(37 %)|
|Fat||29 g||(25 %)|
|Carbohydrates||16 g||(11 %)|
|Sugar added||2 g||(8 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||29.4 μg||(147 %)|
|Vitamin E||10.9 mg||(91 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||20.4 mg||(170 %)|
|Vitamin B₆||1.8 mg||(129 %)|
|Folate||86 μg||(29 %)|
|Pantothenic acid||2.3 mg||(38 %)|
|Biotin||18.4 μg||(41 %)|
|Vitamin B₁₂||5.4 μg||(180 %)|
|Vitamin C||111 mg||(117 %)|
|Potassium||1,029 mg||(26 %)|
|Calcium||95 mg||(10 %)|
|Magnesium||83 mg||(28 %)|
|Iron||3 mg||(20 %)|
|Iodine||70 μg||(35 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||6.4 g|
|Uric acid||330 mg|
Drain jalapeños, cut in half, remove seeds and crush with the back of a knife to a fine paste. Halve 1 lime, squeeze the juice from half and zest the colored peel from the other half.
In a bowl, combine jalapeños with chili powder, brown sugar, 2 tablespoons oil and 2 tablespoons lime juice.
Rinse salmon fillets and pat dry, coat with marinade, cover and allow to marinate until ready to use.
Cut bell peppers into quarters, remove seeds, rinse and place skin-side up on a baking sheet. Roast under oven broiler until the skins are charred and blistered.
Place roasted bell peppers in a bowl, cover with a plate and set aside for 10 minutes.
Remove the skin and chop bell peppers finely.
Peel mango with a vegetable peeler. Cut into slices off the pit and add to diced bell peppers.
Peel and chop onion very finely. Rinse cilantro, shake dry and chop the leaves.
Combine bell pepper, mango, onion and cilantro in a bowl with remaining lime juice and 1/2 tablespoon oil. Season with salt, pepper and 1 pinch of sugar.
Add grated lime zest to sour cream, season with salt and pepper and stir until smooth.
Heat a grill pan and coat with reserved oil. Place marinated salmon fillets into hot pan.
Cook fish for 3-4 minutes on each side. Fill sour cream mixture into piping bag and decoratively pipe onto 4 serving plates. Add a serving of mango-pepper salad to each plate, place a salmon fillet on top and serve.