Vegetable Salad with Redfish
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
331
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 366 μg | (610 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 24.1 μg | (54 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,582 mg | (40 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 433 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- For the fish salad
- 250 grams redfish fillet
- 2 Tbsps lemon juice
- salt
- 200 milliliters fish stock
- 100 grams Broccoli
- 2 Tomatoes
- 2 Lettuce
- For the marinade
- 2 Tbsps Yogurt (0.1% fat)
- ½ tsp Mustard
- salt
- 2 tsps lemon juice
- 1 Tbsp Dill
- 1 Tbsp Canola oil
- 1 Tbsp Pine nuts
Preparation steps
1.
Cut the fish fillets into bite-sized cubes, sprinkle with lemon juice, season with salt and cook evenly in the fish stock. Cut the broccoli florets into smaller pieces if needed, then cook in boiling salted water for 4 minutes. Remove, rinse with cold water and drain.
2.
Blanch the tomatoes for a few seconds, remove, peel, quarter, core and cut into cubes. Combine all the ingredients, except for the lettuce leaves, in the prepared marinade and let the fish salad soak shortly. Serve the fish salad on a lettuce leaf. In a pan, roast the pine nuts and serve on top of the salad.
