Bean Salad with Salmon
Nutritional values
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 128.9 μg | (215 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 877 mg | (22 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 56 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 grams thick, white Beans (dried)
- 1 bay leaf
- 2 garlic cloves (coarsely chopped)
- ½ bunch parsley
- 400 grams Salmon (skinned and boned)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 4 Tbsps olive oil
- 3 Tbsps balsamic vinegar
- 2 Tbsps water
- 1 Tbsp sunflower oil
- mixed Lettuce
Preparation steps
Soak beans overnight, drain, rinse well and cook in fresh water with the bay leaf and the coarsely chopped garlic for about 1 1/2 hours. Then drain and leave to cool.
Rinse the parsley, shake dry, set a few leaves aside and chop the remaining leaves finely.
Season salmon with lemon juice, salt and pepper, sprinkle with parsley and press down slightly to adhere the parsley.
Heat sunflower oil in a pan and sear the salmon on each side for 2-3 minutes, remove and let cool. Whisk together olive oil, vinegar, water and salt and pepper to taste. Pour dressing over the beans and mix well. Let stand 20 minutes to marinate. Season again with salt and pepper.
Tear salmon into bite-sized pieces and mix with the beans. Arrange salad on lettuce leaves and garnish with parsley leaves.
