Protein-Packed Lunch

Watercress Salad with Asparagus and Poached Salmon

with eggs
Average: 5 (2 votes)
(2 votes)
Watercress Salad with Asparagus and Poached Salmon

Watercress salad with asparagus and poached salmon - Light, delicious, fresh - that's what this salad tastes like!

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Health Score:
90 / 100
25 min.

Healthy, because

Even smarter

Nutritional values

The tender herb watercress has a lot of vitamin A to offer. This antioxidant ensures healthy mucous membranes. However, we also need the vitamin for good vision at dusk. However, watercress salad also has other benefits, such as the high protein content from salmon and egg. Especially if you want to lose weight, this is perfect, because protein-rich foods saturate and crank up the metabolism so right.

Watercress salad with asparagus, poached salmon and eggs is simply delicious. It would be a shame if you store the green asparagus needed for it incorrectly and it becomes so woody. Store in the refrigerator wrapped in a damp kitchen towel and the spring vegetables will stay fresh and delicious.

1 serving contains
(Percentage of daily recommendation)
Calorie392 cal.(19 %)
Protein34 g(35 %)
Fat25 g(22 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.4 mg(50 %)
Vitamin D6.1 μg(31 %)
Vitamin E7.2 mg(60 %)
Vitamin K94.3 μg(157 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin18.6 mg(155 %)
Vitamin B₆0.8 mg(57 %)
Folate249 μg(83 %)
Pantothenic acid1.8 mg(30 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂5.8 μg(193 %)
Vitamin C45 mg(47 %)
Potassium923 mg(23 %)
Calcium133 mg(13 %)
Magnesium67.8 mg(23 %)
Iron2.6 mg(17 %)
Iodine21.2 μg(11 %)
Zinc1.5 mg(19 %)
Saturated fatty acids6 g
Uric acid44 mg
Cholesterol271 mg
Complete sugar6 g


3 Limes
1 tsp peppercorns
1 tsp Coriander
16 ozs salmon fillets (4 fillets - 4 ounces each)
4 eggs
18 ozs green asparagus
6 ozs Watercress
5 ozs plain Greek yogurt
2 Tbsps olive oil
How healthy are the main ingredients?
olive oilWatercressLimesaltegg

Kitchen utensils

2 Pots, 1 Sieve, 1 Citrus juicer

Preparation steps


Rinse limes. Slice 1 lime and bring to a boil with about 14 ounces salted water, pepper and coriander, then reduce heat. Rinse salmon fillets, place in the broth and poach in broth for 10-15 minutes at low heat (approx. 80 °C/175 F). Remove, drain and leave to cool.


Meanwhile, boil eggs for 8-10 minutes; then quench. Wash asparagus, cut off woody ends and peel lower third of spears. Cook spears in boiling salted water 6-8 minutes; then remove, rinse and drain. Wash watercress and spin dry.


Divide half of the watercress into deep plates. Cut salmon fillets into pieces and arrange on top. Cut asparagus into larger pieces and arrange on top. Peel eggs, cut into wedges and place on top of salmon pieces. Sprinkle remaining cress on top, lightly salt everything and grind pepper over it.


Finely grate half of the zest from the 2nd lime and sprinkle over salad; squeeze juice and drizzle half over salad. Cut remaining lime in half and add to salad.


For the dressing, mix yogurt with oil and remaining lime juice, season with salt and pepper and serve with the salad.