Your Recipe

Salmon and quinoa salad

Složka Množství Kalorie
Citronová šťáva 60g 13kcal
Okurka 130g 21kcal
Hrách 200g 168kcal
Quinoa 200g 240kcal
Voda z kohoutku 750g 0kcal
Olivový olej 28g 248kcal
Ryba, losos, chinook, uzený 150g 176kcal
Máta peprná, čerstvá 15g 11kcal

Recipe Instructions:

Ingredients
Salmon and quinoa salad
1 cup (200g) quinoa
3 cup (750ml) water
200 gram snow peas, trimmed, sliced thinly lengthways
1 lebanese cucumber (130g), halved lengthways, sliced thinly crossways
1/2 cup small fresh mint leaves
1/2 cup (60ml) lemon juice
2 tablespoon olive oil
150 gram hot-smoked salmon, skinned, flaked coarsely
1 tablespoon thinly sliced lemon rind (see tips)
Method
Salmon and quinoa salad
1 Combine quinoa and the water in a large saucepan; bring to the boil. Reduce heat to low; cook, covered, for 15 minutes or until liquid is absorbed and quinoa is tender. Rinse, drain well.
2 Place snow peas in a heatproof bowl. Cover with boiling water; stand for 2 minutes. Refresh under cold running water; drain well.
3 Place quinoa and snow peas in a large bowl with cucumber and mint; toss to combine. Season to taste.
4 Add combined juice and oil; toss to coat. Serve salad topped with salmon and rind.
Notes
Use a zesting tool for the lemon rind. You can use freshly cooked salmon, coarsely flaked smoked trout or smoked chicken for an alternative. Add asparagus and snow pea sprouts for extra crunch.

nutriční údaje
Velikost porce 383 g | ml
Množství na porci 219
916
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.8g 13%
Nasycené tuky 1.5g 7%
Sodík 267mg 12%
Sacharidy celkem 21g 8%
Vláknina 4.7g 17%
Cukr 4.3g
Bílkoviny 12g 24%
Vitamin D 6.4mcg 32%
Vápník 47mg 4%
Železo 2.2mg 12%
Draslík 372mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 39.325 mcg 4%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.19 mg 15%
Niacin [B3] 3.096 mg 19%
Kyselina pantotenová [B5] 0.519 mg 10%
Vitamin B6 0.302 mg 18%
Kobalamin [B12] 1.26 mcg 0%
Floát [B9] 62.8 mcg 0%
Vitamin C 15.008 mg 17%
Vitamin D 6.413 mcg 32%
Vitamin E 1.932 mg 13%
Vitamin K 22.532 mcg 19%
Betain 0.107 mg 0%
Cholin 62.461 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 21.2 g 8%
Sugars 4.3 g 9%
Vláknina 4.7 g 17%
Carbohydrate 20.7 g 0%
Čisté sacharidy 16.9g
aminokyseliny
živina Množství DV
Alanin 0.64 g 0%
Arginin 0.813 g 0%
Kyselina asparagová 1.153 g 0%
Cystein 0.124 g 0%
kyselina glutamová 1.759 g 0%
Glycin 0.543 g 0%
Histidin 0.324 g 0%
Izoleucin 0.503 g 0%
Leucin 0.868 g 0%
Lysin 0.922 g 0%
Metionin 0.295 g 0%
Fenylalanin 0.473 g 0%
Prolin 0.458 g 0%
Serin 0.469 g 0%
Treonin 0.478 g 0%
Tryptofan 0.125 g 0%
Tyrosin 0.337 g 0%
Valin 0.576 g 0%
Minerály
živina Množství DV
Vápník 47.03 mg 4%
Měď 0.31 mg 35%
Fluorid 133.92 mcg 0%
Železo 2.17 mg 12%
Hořčík 68.25 mg 16%
Mangan 0.66 mg 29%
Fosfor 207.74 mg 17%
Draslík 371.76 mg 8%
Selen 14.61 mcg 27%
Sodík 266.6 mg 12%
Zinek 1.39 mg 13%
další
živina Množství DV
Voda 337.056 g 0%
Popel 2.271 g 0%