Vegetable-salmon Skewers with Guacamole
Healthy, because
Even smarter
Nutritional values
At around 20 grams of protein per 100 grams, salmon is definitely quite far ahead of the protein suppliers. Salmon is therefore just as beneficial for fitness and muscle building as it is for well-functioning grey cells and a fast metabolism.
Frozen salmon can be defrosted in the refrigerator and then treated like fresh salmon: rinse briefly, pat dry well, cut into cubes or strips depending on the recipe, salt lightly and then cook.
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 45.6 μg | (76 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 129 mg | (136 %) | ||
| Potassium | 1,211 mg | (30 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 17 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the skewers
- 400 grams Salmon
- 4 scallions (white portion only)
- 2 Red Bell pepper
- 5 Tbsps olive oil
- 1 sprig rosemary
- salt
- freshly ground peppers
- For the guacamole
- 2 ripe Avocados
- 1 shallot
- 2 Tbsps freshly chopped cilantro
- salt
- cayenne pepper
- lemon juice
Preparation steps
For the skewers, rinse the salmon, pat dry and cut into 2 cm (approximately 3/4 inch) cubes. Rinse scallions, trim and cut white portions into 2 cm (approximately 3/4-inch) long pieces. Rinse the bell peppers, cut in half, trim and cut into about 2 cm (approximately 3/4 inch) pieces. Thread scallions and bell peppers alternately on wooden skewers with the salmon. Mix the oil with coarsely chopped rosemary and marinate the skewers in the mixture for about 20 minutes.
Meanwhile, for the guacamole, peel the avocados, cut in half, remove the seeds and mash the pulp with a fork. Peel the shallots, chop finely and mix with the cilantro and avocado. Season with salt, cayenne pepper and lemon juice.
Season the skewers with salt and pepper and cook on the hot grill for 5-6 minutes, turning frequently. Serve with guacamole.
