Your Recipe

Za’atar Salmon with Lemon Herb Couscous

Složka Množství Kalorie
Citronová šťáva 14.4g 3kcal
Cibule 98.5g 39kcal
Sýr Feta 170g 451kcal
Kuskus suchý 180g 677kcal
Piniové oříšky 30g 202kcal
Česnek 3g 4kcal
Sůl, stolní 1.4g 0kcal
Voda z kohoutku 236.59g 0kcal
Olivový olej 28g 248kcal
Petrželová nať čerstvá 7.69g 3kcal
Kopr čerstvý 6.8g 3kcal
Ryba, losos, chinook, uzený 920g 1076kcal

Recipe Instructions:

Ingredients
For the salmon:
4 salmon fillets , (6-8 oz. or 170-230g) each
2 tablespoons olive oil
4 tablespoons za’atar spice mix
salt and freshly ground black pepper , to taste

For the lemon herb couscous:
2 tablespoons , divided
1/2 onion , diced
1 garlic clove , minced
1 cup Israeli couscous , uncooked
1/4 teaspoon salt
2 cups water
2 tablespoons fresh parsley , chopped
2 tablespoons fresh dill , chopped
1 tablespoon lemon juice
1/4 cup feta cheese , crumbled
1/4 cup pine nuts , toasted
salt and freshly ground black pepper , to taste

Instructions
The salmon.
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and place salmon fillets on it, skin side down. Brush fillets with olive oil and season with salt and pepper. Spread the za’atar spice mixture evenly over the top of the salmon and bake for 12-15 minutes (depending on the thickness of your salmon fillets), or until the fish flakes easily with a fork.
The lemon herb couscous.
Heat 1 tablespoon of olive oil in a saucepan over medium heat. Sautée onion until transparent, about 2-3 minutes. Add garlic and sautée until fragrant, about 1 minute. Add couscous and ¼ teaspoon of salt and cook, stirring frequently, for about 2-3 minutes until lightly toasted.
Then add water and bring back to a boil. Simmer over medium-low heat for 10 minutes, stirring occasionally, until water has been absorbed and couscous is tender. Remove from heat and let cool for 5 minutes.
Add the olive oil, parsley, dill, lemon juice, feta cheese and pine nuts to the couscous and stir gently to combine. Season with salt and pepper, to taste, and serve with za’atar salmon.

nutriční údaje
Velikost porce 424 g | ml
Množství na porci 676
2830
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 32g 40%
Nasycené tuky 9.2g 46%
Sodík 2176mg 95%
Sacharidy celkem 40g 15%
Vláknina 3.1g 11%
Cukr 1.4g
Bílkoviny 55g 111%
Vitamin D 41mcg 205%
Vápník 262mg 20%
Železo 3.5mg 19%
Draslík 614mg 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 127.656 mcg 14%
Thiamin [B1] 0.235 mg 20%
Riboflavin [B2] 0.658 mg 51%
Niacin [B3] 13.266 mg 83%
Kyselina pantotenová [B5] 3.049 mg 61%
Vitamin B6 0.942 mg 55%
Kobalamin [B12] 8.446 mcg 0%
Floát [B9] 40.643 mcg 0%
Vitamin C 7.511 mg 8%
Vitamin D 40.945 mcg 205%
Vitamin E 4.915 mg 33%
Vitamin K 40.892 mcg 34%
Betain 0.062 mg 0%
Cholin 217.557 mg 40%
Carbohydrates
živina Množství DV
Sacharidy celkem 40.5 g 15%
Sugars 1.4 g 3%
Vláknina 3.1 g 11%
Carbohydrate 40.4 g 0%
Čisté sacharidy 39.1g
aminokyseliny
živina Množství DV
Alanin 3.049 g 0%
Arginin 3.144 g 0%
Kyselina asparagová 5.006 g 0%
Cystein 0.672 g 0%
kyselina glutamová 9.674 g 0%
Glycin 2.307 g 0%
Histidin 1.555 g 0%
Izoleucin 2.551 g 0%
Leucin 4.492 g 0%
Lysin 4.55 g 0%
Metionin 1.512 g 0%
Fenylalanin 2.259 g 0%
Prolin 2.766 g 0%
Serin 2.558 g 0%
Treonin 2.302 g 0%
Tryptofan 0.643 g 0%
Tyrosin 1.899 g 0%
Valin 2.929 g 0%
Minerály
živina Množství DV
Vápník 262.18 mg 20%
Měď 0.78 mg 86%
Fluorid 42.39 mcg 0%
Železo 3.47 mg 19%
Hořčík 93.46 mg 22%
Mangan 1.13 mg 49%
Fosfor 650.86 mg 52%
Draslík 614.29 mg 13%
Selen 81.18 mcg 148%
Sodík 2175.75 mg 95%
Zinek 2.89 mg 26%
další
živina Množství DV
Voda 281.028 g 0%
Popel 9.307 g 0%