Now that all the holidays are over, it's not a bad idea to start eating healthier and lose the extra pounds we've gained over the holidays. This recipe is very easy and fantastic because it is quick to prepare, you only need a few ingredients to make this healthy and delicious meal. Salmon is one of the most nutritionally high-quality foods in the diet. This fish is a popular type of fatty fish, which can be prepared in several ways, and thanks to the amount of fat, it is always juicy and tasty. This salmon fat is one of the most important quality factors that this fish provides, and don't worry, these fats are good for your heart. In addition, salmon is extremely rich in proteins, vitamins, and fats. Contains vitamin D, B1, B2, B3, B5, B6, B9, B12, and minerals such as potassium and selenium.
Salmon is rich in quality fats, specifically, long chains of omega-3 fatty acids (EPA and DHA). 100 grams of farmed salmon contains about 2.3 grams of omega-3 fatty acids.
Salmon is rich in vitamin B complex. Per 100 grams of salmon, you need:
Vitamin B1 (thiamine): 20% RDI
Vitamin B2 (riboflavin): 14% RDI
Vitamin B3 (niacin): 55% RDI
Vitamin B5 (pantothenic acid): 30% RDI
Vitamin B6: 50% RDI
Vitamin B9 (folic acid): 7% RDI
Vitamin B12: 150% RDI.
Salmon is rich in quality fats, specifically, long chains of omega-3 fatty acids (EPA and DHA). 100 grams of farmed salmon contains about 2.3 grams of omega-3 fatty acids. Follow this my lovely and healthy recipe.
Ingredients: simple, total time 40 min. 2 servings
For Salmon:
400 g /2 salmon steaks
1 Tablespoon of olive oil EVO
1 thin slice of lemon
1/2 teaspoon of dry spice/ Vegeta or Biozačin
1/2 teaspoon of salt
Brussels Sprouts:
200 g of fresh Brussels sprout
water
1 teaspoon of sea salt
1/2 teaspoon salt and pepper
2 Tablespoon of live oil EVO
1 clove of garlic finely chopped/ optional
Mixed Salad:
1/2 lemon juice
100 g mixed salad
2-3 Tablespoon of olive oil EVO
salt and pepper to taste
Preparation:
Take a medium deep pot and pour water and sprinkle with sea salt, put one little spoon. When the water boils, add the Brussels sprout and cook them for about 5 -6 minutes, strain the water and put it aside to cool.
Prepare the salmon when the Brussels sprout has already cooled down.
Salt the two salmon steaks and add the dry spice /Vegeta on one side and the other side very little, be careful not to overdo it with either spice.
Pour the olive oil into the pan, wait for it to heat up well on moderately low heat. Fry the steaks for a total of about 10–12 minutes, each side for 5–6 minutes. If you like more fried salmon, extend it for a few minutes more. At the very end, pour with 1 thin slice of lemon juice over the steaks and fry for another 10–15 seconds more and turn off the heat. Season the mixed salad with olive oil, pepper, and salt to taste, add the juice of 1 lemon and mix well.
When the brussels sprout has cooled, cut them in half. Pour olive oil, pepper, salt into the cooled brussels sprout, if you like, add also a clove of chopped garlic and mix well. Serve the steaks and sprouts on plates immediately and add a slice of lemon if anyone likes. Enjoy this wonderful and healthy meal! With this meal, you've made up for all the vitamins you need for your health, and at the same time you're losing weight.
Buon appetito!
NOTE: if you don't like this vegetable- brussels sprout, you can replace it with potato salad, see the recipe here! But if you care about losing weight and eating healthy, I recommend this vegetable because it is rich in vitamins such as many antioxidants, including vitamins C, A, K, E and B complex. It is also very rich in proteins, omega 3 and omega 6 fatty acids, and minerals.
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