Vegetable Salad with Salmon
Healthy, because
Even smarter
Nutritional values
This vegetable salad provides valuable omega-3 fatty acids, which helps support cardiovascular health, while the green beans are rich in fiber and immune-strengthening vitamin C.
For a vegetarian take on this salad, simply replace the salmon with fried tofu or halloumi.
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 52.5 μg | (88 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,426 mg | (36 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 7 ozs green Beans
- salt
- 1 Red onion
- 6 young garlic cloves
- 2 carrots
- 6 ozs Arugula
- 1 handful Fresh herbs (Dill and Parsley)
- ½ Orange (juiced)
- 1 tsp honey
- 2 Tbsps apple cider vinegar
- 6 Tbsps Canola oil
- freshly ground peppers
- 1 lemon
- 18 ozs small, cooked potatoes
- 18 ozs Salmon
Preparation steps
Rinse beans, trim and blanch for 6-8 minutes in salted water. Rinse in cold water and drain well. Peel the onion and cut into rings. Peel and halve the garlic. Peel carrot and cut or slice lengthwise into thin slices. Rinse arugula, trim and spin dry. Rinse the herbs, shake dry, pluck leaves and chop.
For the dressing, mix the orange juice with the honey, vinegar, 4 tablespoons oil and salt and pepper to taste.
Rinse the lemon, wipe dry and cut into slices. Cut potatoes in half. Rinse the salmon, pat dry it and cut into bite-sized pieces. Cook salmon without turning along with the potatoes and the lemon slices in a hot, non-stick pan in the remaining oil until golden brown, 4-5 minutes. Season with salt and pepper. Combine with the rest of the prepared salad ingredients and arrange on plates. Drizzle dressing over the salads and serve.
