3S...salmon sandwich on salad

Since we ate all quite a lot, and not that healthy (you remember…all the cookies, the chocolate and all this other delicious stuff) it’s now time to start our healthy diet again.

Means a whole lot of nutrients and less calories.

My advice,…salmon sandwich on salad.

Why? Here are some positive aspects:

Salmon is commonly known as healthy. But let’s take a closer look.

This nice fish is low in calories (174kcal per 100g) and contains nearly 20g of protein per 100g. Moreover, due to the fact that salmon is a sea fish, it contains a good amount of essential fatty acids, such as omega-3 and omega-6. These types are good for your heart (they prevent coronary heart diseases), your blood pressure and your blood vessels.

And…salmon contains a lot of vitamin D, which benefits your immune system and your bone health.

Before we start just one more thing ….please pay attention to the origin when getting your salmon!!! Make sure that every fish you buy is from certified sustainable fishing! For example look for the MSC logo.

So now…let’s cook.

Optional first step: Roast a handful of pistacchios. They are mainly for decoration but I think the taste quite nice in combination with the salmon and the salad.

Cut your salmon filet into small chunks and put everything in a bowl. Then add a bunch of chopped chives and the grated peel of one lime. (Check before if it’s unreated and the peel is eatable). Afterwards press out the juice, mix in and season it all with salt, black pepper. Set aside to marinate.

Meanwhile you can prepare the salad. Get some greens of your choice (I used iceberg lettuce) cut them and put all in a big bowl. For your dressing blend the juice of one blood orange, one tablespoon of mustard and a bit of vinegar together. Add a pinch of salt afterwards and pour it over your salad. Set aside.

 

Heat up a pan on low heat. Add one tablespoon of oil and your marinated salmon. Cook on low heat until it’s well done but still glassy orange.

Next take two to three slices of whole grain sandwich and toast it on both sides for a couple of minutes. Cut it in halves and place the salmon on it.

Serve your salmon sandwich with the roasted nuts and a bowl of salad!

  

 

And here again....the ingredients:

Enjoy and let me see some pics.
xo
Andrea