Spinach Salad with Prosciutto-Wrapped Perch
Spinach Salad with Prosciutto-Wrapped Perch - Lentils make an unexpected, delicious topping for this salad
Healthy, because
Even smarter
Nutritional values
This salad provides plenty of anti-inflammatory vitamin E. The fat-soluble vitamin is also considered a protective shield against numerous "environmental attacks".
If you want to save fat, replace part of the olive oil with vegetable stock and let the salad drain after mixing.
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 74.3 μg | (124 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,235 mg | (31 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 118 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 ozs Le Puy lentils (or other small lentils)
- 2 small shallots
- 2 Tbsps White vinegar
- 1 Tbsp balsamic vinegar
- 1 Tbsp Dijon mustard (or medium-hot mustard)
- sugar
- salt
- peppers
- 6 Tbsps olive oil
- 12 Cherry tomatoes
- 4 ozs Spinach
- 2 Perch fillet (or any other white fish, skinless, about 4-5 oz.)
- 2 slices Prosciutto
Kitchen utensils
Preparation steps
Cook lentils in boiling water until al dente, 20-25 minutes. Drain and rinse with cold water.
Meanwhile, peel and finely chop shallots.
In a bowl, combine lentils, shallots, white vinegar, balsamic vinegar, 2 tablespoons water, mustard and a little sugar. Season with salt and pepper. Slowly whisk in 5 tablespoons olive oil.
Remove stems from tomatoes and rinse.
Rinse spinach in plenty of cold water and spin dry.
Rinse perch fillets, pat dry and lightly season with pepper. Wrap each fillet with a slice of prosciutto.
Heat the remaining oil in a non-stick skillet over medium-high heat. Add perch fillets and cook 3-4 minutes on one side. Turn fillets and add tomatoes. Cook fillets until cooked through, an additional 3-4 minutes.
In a bowl, mix spinach with half of the lentil dressing. Divide spinach among plates. Top with fish and tomatoes and drizzle with remaining lentil dressing.
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