Your Recipe

Quick salmon, preserved lemon & olive pilaf

Složka Množství Kalorie
Citrón 65g 19kcal
Rýžově hnědá střednězrnná syrová 240g 869kcal
Kurkuma mletá 3g 9kcal
Skořice mletá 2.76g 7kcal
Ryba, losos, chinook, uzený 800g 936kcal
Zeleninový vývar 500g 25kcal
Kmín, mletý 2.5g 9kcal
Olivy, nakládané, zelené 130g 189kcal

Recipe Instructions:

Ingredients
240g brown rice
500ml vegetable stock
4 boneless and skinless salmon fillets
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp turmeric
1 preserved lemon from a jar, skin finely chopped, flesh and seeds discarded
130g pitted green olives, sliced
small pack parsley, roughly chopped

Method
STEP 1
Put the rice in a saucepan, cover with the vegetable stock and bring to the boil. Once boiling, reduce the heat to a simmer, cover and cook for 15 mins. Turn off the heat and leave the rice to sit for 15 mins without removing the lid.

STEP 2
Meanwhile, put the salmon fillets on a microwaveable plate, season well and cover with cling film. Cook in the microwave on high for 4 mins until just cooked. When the rice is ready, stir through the spices, preserved lemon, olives, parsley and some seasoning. Flake the salmon and lightly stir through the rice, trying not to break up the fish too much, then serve.

nutriční údaje
Velikost porce 436 g | ml
Množství na porci 516
2158
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 2.9g 15%
Sodík 2224mg 97%
Sacharidy celkem 51g 19%
Vláknina 4.2g 15%
Cukr 1.3g
Bílkoviny 42g 84%
Vitamin D 34mcg 171%
Vápník 81mg 6%
Železo 4mg 22%
Draslík 600mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 74.166 mcg 8%
Thiamin [B1] 0.34 mg 28%
Riboflavin [B2] 0.264 mg 20%
Niacin [B3] 12.304 mg 77%
Kyselina pantotenová [B5] 2.756 mg 55%
Vitamin B6 0.916 mg 54%
Kobalamin [B12] 6.72 mcg 0%
Floát [B9] 19.016 mcg 0%
Vitamin C 9.192 mg 10%
Vitamin D 34.2 mcg 171%
Vitamin E 4.033 mg 27%
Vitamin K 1.88 mcg 2%
Betain 0.1 mg 0%
Cholin 184.418 mg 34%
Carbohydrates
živina Množství DV
Sacharidy celkem 51 g 19%
Sugars 1.3 g 3%
Vláknina 4.2 g 15%
Carbohydrate 48.3 g 0%
Čisté sacharidy 49.7g
aminokyseliny
živina Množství DV
Alanin 2.478 g 0%
Arginin 2.535 g 0%
Kyselina asparagová 4.182 g 0%
Cystein 0.448 g 0%
kyselina glutamová 6.386 g 0%
Glycin 1.982 g 0%
Histidin 1.192 g 0%
Izoleucin 1.879 g 0%
Leucin 3.352 g 0%
Lysin 3.534 g 0%
Metionin 1.185 g 0%
Fenylalanin 1.665 g 0%
Prolin 1.51 g 0%
Serin 1.728 g 0%
Treonin 1.77 g 0%
Tryptofan 0.469 g 0%
Tyrosin 1.406 g 0%
Valin 2.154 g 0%
Minerály
živina Množství DV
Vápník 80.67 mg 6%
Měď 0.7 mg 78%
Fluorid 0 mcg 0%
Železo 4 mg 22%
Hořčík 132.19 mg 31%
Mangan 2.58 mg 112%
Fosfor 499.85 mg 40%
Draslík 600.37 mg 13%
Selen 65.26 mcg 119%
Sodík 2223.75 mg 97%
Zinek 1.97 mg 18%
další
živina Množství DV
Voda 313.074 g 0%
Popel 8.492 g 0%