Low-Cal Dinner

Vegetable Salmon Salad

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Average: 5 (2 votes)
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Vegetable Salmon Salad

Vegetable Salmon Salad - Tender salmon on a bed of crisp salad

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
402
calories
Calories

Healthy, because

Even smarter

Nutritional values

The essential omega-3 fatty acids from salmon improve the ability to concentrate and help the memory. In addition, these certain fatty acids offer protection against vasoconstriction and high cholesterol levels. The mushrooms can also support the memory with the B vitamins they contain, ensure good sleep and a balanced mood.

In addition, coarsely chopped walnuts, cashew nuts or pine nuts give the salad a little more bite; grapefruit filets or orange filets, for example, provide more freshness. Alternatively, salmon and vegetables also taste great out of the oven.

1 serving contains
(Percentage of daily recommendation)
Calorie402 kcal(19 %)
Protein29 g(30 %)
Fat27 g(23 %)
Carbohydrates10 g(7 %)
Sugar added1.8 g(7 %)
Roughage4.7 g(16 %)
Vitamin A0.01 mg(1 %)
Vitamin D5.5 μg(28 %)
Vitamin E7.3 mg(61 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin19.3 mg(161 %)
Vitamin B₆1.1 mg(79 %)
Folate150 μg(50 %)
Pantothenic acid1.1 mg(18 %)
Biotin11 μg(24 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C136 mg(143 %)
Potassium1,075 mg(27 %)
Calcium58 mg(6 %)
Magnesium66 mg(22 %)
Iron1.8 mg(12 %)
Iodine16 μg(8 %)
Zinc0.5 mg(6 %)
Saturated fatty acids5.6 g
Uric acid47 mg
Cholesterol73 mg

Ingredients

for
4
Ingredients
500 grams Salmon
2 yellow Bell pepper
4 tomatoes
150 grams button Mushroom
100 grams Arugula
1 lemon
1 teaspoon honey
2 tablespoons white balsamic vinegar
5 tablespoons olive oil
salt
peppers
How healthy are the main ingredients?
SalmonArugulaolive oilhoneytomatolemon

Preparation steps

1.

Rinse salmon under cold water, pat dry and cut into bite-sized cubes.

2.

Rinse bell peppers, pat dry, cut in half, remove seeds and white inner skins and cut into pieces. Rinse the tomatoes, remove seeds and cut into pieces.

3.

Clean mushrooms and halve or quarter them depending on size. Rinse and dry the arugula.

4.

Rinse lemon in hot water, pat dry and grate zest. For the dressing, squeeze the juice from the lemon and mix with honey, vinegar, and 4 tablespoons of oil. Season with salt and pepper.

5.

Sauté the salmon in the remaining oil in a non-stick pan with peppers and mushrooms for about 4–5 minutes. Add the tomatoes, season with salt and pepper, remove from the heat and let cool 2–3 minutes.

6.

Mix arugula and lemon zest with the other ingredients. Drizzle everything with the dressing, season with salt and pepper, place on plates and serve.