Vegetable and Rice Salad with Salmon
(1 vote)
(1 vote)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
521
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 36.3 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 865 mg | (22 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Rice
- salt
- 400 grams Salmon
- 1 garlic clove
- 2 scallions
- 100 grams Peas (frozen)
- 1 red Bell pepper
- 1 Cucumber
- 3 Tbsps olive oil
- peppers (freshly ground)
- 100 milliliters Vegetable broth
- lemon juice
- 1 Tbsp freshly chopped Chervil
Preparation steps
1.
Cook rice according to package instructions in boiling salted water. Cool. Rinse salmon and pat dry.
2.
Peel garlic and chop finely. Thaw peas. Rinse bell pepper, halve, remove seeds and ribs and cut into small cubes. Rinse cucumber, trim both ends, cut in half lengthwise, scoop out seeds and cut into small cubes. Rinse, dry and cut scallions into rings.
3.
Heat oil in a pan and sauté garlic. Deglaze pan with broth. Season salmon with salt and pepper. Place in a pan, cover and simmer on low heat for about 8 minutes.
4.
Flake salmon with a fork. Add prepared vegetables to the pan, remove from heat and mix with rice. Drizzle with lemon juice. Season with salt and pepper. Sprinkle with chervil and parsley and serve warm or cold.
