Your Recipe

Salmon with Lemon-Herb Orzo & Broccoli

Složka Množství Kalorie
Citronová šťáva 14.4g 3kcal
Brokolice 182g 62kcal
Pažitka 3g 1kcal
Losos Chinook 566.99g 1015kcal
Petrželová nať čerstvá 3.8g 1kcal
Rozmarýn čerstvý 1.7g 2kcal
Citronová kůra 2g 1kcal
Mořská sůl 3g 0kcal
Pepř černý, mletý 1.15g 3kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
1 cup orzo, preferably whole-wheat
2 cups chopped broccoli (about 1/2 head)
3 tablespoons extra-virgin olive oil, divided
1 ¼ pounds skin-on salmon fillet, cut into 4 portions, patted dry
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
4 tablespoons chopped fresh herbs, such as tarragon, chives and/or parsley
2 teaspoons lemon zest
1 tablespoon lemon juice

DirectionsInstructions Checklist
Step 1
Bring 2 quarts water to a boil in a large saucepan. Add orzo and cook according to package directions, adding broccoli for the last minute of cooking. Drain and rinse with cold water.

Step 2
Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.

Step 3
Whisk 2 tablespoons oil, herbs, lemon zest, lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.

Step 4
Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.

nutriční údaje
Velikost porce 195 g | ml
Množství na porci 272
1138
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 15g 19%
Nasycené tuky 4.4g 22%
Sodík 377mg 16%
Sacharidy celkem 3.7g 1%
Vláknina 1.4g 5%
Cukr 0.9g
Bílkoviny 30g 59%
Vitamin D 0mcg 0%
Vápník 64mg 5%
Železo 0.8mg 5%
Draslík 722mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 213.229 mcg 24%
Thiamin [B1] 0.112 mg 9%
Riboflavin [B2] 0.217 mg 17%
Niacin [B3] 12.256 mg 77%
Kyselina pantotenová [B5] 1.344 mg 27%
Vitamin B6 0.653 mg 38%
Kobalamin [B12] 1.843 mcg 0%
Floát [B9] 74.718 mcg 0%
Vitamin C 50.086 mg 56%
Vitamin D 0 mcg 0%
Vitamin E 2.103 mg 14%
Vitamin K 63.874 mcg 53%
Betain 0.026 mg 0%
Cholin 9.064 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 3.7 g 1%
Sugars 0.9 g 2%
Vláknina 1.4 g 5%
Carbohydrate 3.5 g 0%
Čisté sacharidy 2.8g
aminokyseliny
živina Množství DV
Alanin 1.772 g 0%
Arginin 1.792 g 0%
Kyselina asparagová 3.07 g 0%
Cystein 0.318 g 0%
kyselina glutamová 4.504 g 0%
Glycin 1.41 g 0%
Histidin 0.865 g 0%
Izoleucin 1.349 g 0%
Leucin 2.377 g 0%
Lysin 2.677 g 0%
Metionin 0.86 g 0%
Fenylalanin 1.167 g 0%
Prolin 1.063 g 0%
Serin 1.219 g 0%
Treonin 1.289 g 0%
Tryptofan 0.335 g 0%
Tyrosin 0.986 g 0%
Valin 1.526 g 0%
Minerály
živina Množství DV
Vápník 63.82 mg 5%
Měď 0.08 mg 9%
Fluorid 0.1 mcg 0%
Železo 0.82 mg 5%
Hořčík 146.74 mg 35%
Mangan 0.16 mg 7%
Fosfor 441.76 mg 35%
Draslík 721.58 mg 15%
Selen 52.9 mcg 96%
Sodík 377.17 mg 16%
Zinek 0.84 mg 8%
další
živina Množství DV
Voda 147.748 g 0%
Popel 2.325 g 0%