Fish is an important protein supplier and at the same time contains many vitamins. Due to the high content of unsaturated fatty acids, it is easily digestible and is very well suited for healthy cooking.
Ingredients (for four people)
- 2 teaspoons olive oil
- 60 g of yellow mustard seeds
- 2 tablespoons Dijon mustard
- 3 tablespoons of maple syrup
- 1 tsp balsamic vinegar
- 1/4 tsp coarse salt
- 1/4 teaspoon freshly ground pepper
- 4 salmon fillets (each about 180 g)
preparation
- Heat the oil in a small, coated pan on a low heat. Add mustard seeds and stir. Cover the pan and cook until the grains start to crack. Turn off the stove, but leave the pan covered until the popping stops.
- Place mustard seeds in a flat bowl and mix with mustard, maple syrup, vinegar, salt and pepper. Add the salmon fillets to this mixture and marinate on both sides. Put in the refrigerator for 20 minutes. Prepare the grill in the oven.
- Remove the salmon from the marinade and store it. Put the fish in a casserole dish and spread the mustard seeds from the marinade on the salmon fillets.
- Grill for five minutes; then cover the fish with a piece of aluminum foil and cook for another five minutes (the fish should disintegrate if you put in with the fork).
TIP: Eat slowly so you can feel the sensation of satiety - the stomach takes 20 minutes to send the signal "full" to the brain. You save 100 calories when you stop eating as soon as you feel satiated.
Preparation time:
45 minutes
Nutritional information (per serving):
- 330 calories
- 40 percent fat (14.7 grams, of which 1.8 grams saturated)
- 18 percent carbs (14.7 grams)
- 0.3 grams of fiber
- 42 percent protein (34.4 grams)
Book Recommendation:
This recipe is taken from the cookbook "Shape lowfat & easy" (Weider Publications).
