Vegetable Salmon Salad
Vegetable Salmon Salad - Tender salmon on a bed of crisp salad
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.
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 1.8 g | (7 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.01 mg | (1 %) | ||
| Vitamin D | 5.5 μg | (28 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 90.7 μg | (151 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,075 mg | (27 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams Salmon
- 2 yellow Bell pepper
- 4 Tomatoes
- 150 grams button Mushroom
- 100 grams Arugula
- 1 lemon
- 1 tsp honey
- 2 Tbsps white balsamic vinegar
- 5 Tbsps olive oil
- salt
- peppers
Preparation steps
Rinse salmon under cold water, pat dry and cut into bite-sized cubes.
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.
Clean mushrooms and halve or quarter them depending on size. Rinse and dry the arugula.
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.
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.
Mix arugula and lemon zest with the other ingredients. Drizzle everything with the dressing, season with salt and pepper, place on plates and serve.
