Wild Garlic-crusted Salmon Fillets with Roasted Bell Peppers
Wild garlic-crusted salmon fillets with roasted bell peppers - This succulent fish with spicy coating will satisfy your dinner guests!
Healthy, because
Even smarter
Nutritional values
Salmon should be served more often as a high-fat seawater fish, because it not only tastes deliciously juicy, but also offers a lot of the anti-inflammatory omega-3 fatty acids that the body cannot produce itself. Wild garlic, which is rich in vitamin C, strengthens the immune system. The herb with its garlic flavour and sulphur-containing essential oils also promotes the liver's detoxification work and thus relieves the metabolism.
The salmon dish works wonderfully as an uncomplicated low-carb dinner. However, if you would like a satiating side dish, you can supplement the salmon with the crispy wild garlic crust with fresh potatoes in their jackets or with natural rice. When buying wild garlic, look out for fresh, crispy looking leaves. At best, process the herb on the same day. Otherwise the bear's garlic can be stored in the refrigerator wrapped in a damp cloth for a maximum of two days.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 5.3 μg | (27 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 20 mg | (167 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 213 μg | (71 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 284 mg | (299 %) | ||
| Potassium | 1,347 mg | (34 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 54 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 red Bell pepper
- 2 yellow Bell pepper
- 400 grams Tomatoes
- 2 onions
- 1 garlic clove
- 1 Tbsp olive oil
- 3 Tbsps Ajvar (chili spice paste)
- 150 milliliters Vegetable broth
- salt
- peppers
- lemons
- 4 Salmon (each about 125 grams)
- 150 grams Wild garlic
- 30 grams Cultured butter
- 1 egg
- 80 grams breadcrumbs
Preparation steps
Rinse and halve red and yellow bell peppers and remove seeds and ribs. Set bell pepper halves skin-sides up on a baking sheet lined with parchment paper. Roast bell peppers in oven preheated to 250°C (fan 220°C; gas mark: highest)(approximately 475°F) until skin is blackened and bubbly, about 10 minutes. Remove bell peppers from oven, cover with a damp kitchen towel and let cool. Peel roasted bell peppers and cut into strips.
Make crosswise cuts in skin on bottoms of tomatoes. Scald tomatoes, peel, quarter, core and dice finely. Peel and halve onions and cut into very thin strips. Peel garlic and chop finely.
Heat oil in a pan and sauté onions and garlic over medium heat until soft. Add bell pepper strips, diced tomato and ajwar to onion mixture and sauté over medium heat for about 3 minutes. Pour broth into bell pepper mixture and season with salt and pepper. Spread bell pepper mixture into 4 small baking dishes.
Rinse lemon with hot water, pat dry, rub 1 teaspoon zest and squeeze juice. Rinse salmon under cold water, pat dry, sprinkle with 2 tablespoons lemon juice and season with salt and pepper. Place salmon fillets on the bell pepper mixture in the baking dishes.
Rinse wild garlic, shake dry and coarsely chop some of the leaves for garnish. Finely chop remaining wild garlic.
Melt cultured butter in a saucepan, stir in chopped wild garlic, egg, lemon zest and breadcrumbs and season with salt and pepper. Spread wild garlic mixture over salmon fillets and bake in oven preheated to 220°C (fan 200°C; gas mark 3-4)(approximately 425°F) for 10-15 minutes.
Sprinkle salmon fillets with garlic leaves and serve immediately.
