Your Recipe

Glazed salmon and avocado salad

Složka Množství Kalorie
Avokádo 150g 240kcal
Granátová jablka 130.56g 108kcal
Citronová šťáva 28.7g 6kcal
Červené zelí 141.75g 44kcal
Losos, růžový 300g 381kcal
Fazole Zelené 250g 78kcal
Slunečnicová semínka 16.62g 97kcal
Javorové sirup 9.96g 26kcal
Petrželová nať čerstvá 15g 5kcal
Baby špenát 100g 21kcal
Edamame, zmrzlý, nepřipravený 145g 175kcal

Recipe Tags:

Food

Recipe Instructions:


Ingredients

2 tbsp fresh lemon juice

1 tbsp pomegranate molasses

2 tsp maple syrup

2 x 150g skinless salmon fillets

250g green beans, halved lengthways

145g (1 cup) podded frozen edamame

100g baby spinach

1⁄4 small red cabbage, shredded

1 avocado, sliced

1⁄2 cup fresh continental parsley leaves

2 tbsp pomegranate arils

1 tbsp sunflower seeds

4 Method Steps

Step 1
Combine 1 tbsp lemon juice, 3 tsp pomegranate molasses and 1 tsp maple syrup in a shallow dish. Add the salmon and turn to coat. Set aside for 10 minutes to marinate. Combine remaining lemon juice, molasses and maple syrup in a small bowl.
Step 2
Meanwhile, cook the green beans and edamame in a steamer basket over a saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain well.
Step 3
Heat a large chargrill pan or non-stick frying pan over medium-high heat and spray lightly with oil. Cook the salmon for 2-3 minutes each side or until golden, caramelised and cooked to your liking. Set aside to cool slightly then break into large flakes.
Step 4
Combine the spinach, cabbage, avocado, parsley, beans and edamame in a large bowl. Divide among serving plates. Top with the salmon, pomegranate arils, sunflower seeds and dressing. Serve immediately.

nutriční údaje
Velikost porce 322 g | ml
Množství na porci 295
1236
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 14g 17%
Nasycené tuky 1.9g 9%
Sodík 106mg 5%
Sacharidy celkem 23g 8%
Vláknina 9g 32%
Cukr 11g
Bílkoviny 24g 49%
Vitamin D 8.2mcg 41%
Vápník 103mg 8%
Železo 3.1mg 17%
Draslík 1115mg 24%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 162.695 mcg 18%
Thiamin [B1] 0.341 mg 28%
Riboflavin [B2] 0.39 mg 30%
Niacin [B3] 8.224 mg 51%
Kyselina pantotenová [B5] 1.825 mg 36%
Vitamin B6 0.889 mg 52%
Kobalamin [B12] 3.113 mcg 0%
Floát [B9] 231.086 mcg 0%
Vitamin C 51.562 mg 57%
Vitamin D 8.175 mcg 41%
Vitamin E 3.315 mg 22%
Vitamin K 125.119 mcg 104%
Betain 3.575 mg 0%
Cholin 117.962 mg 21%
Carbohydrates
živina Množství DV
Sacharidy celkem 23.1 g 8%
Sugars 10.7 g 21%
Vláknina 9 g 32%
Carbohydrate 19.5 g 0%
Čisté sacharidy 12.4g
aminokyseliny
živina Množství DV
Alanin 1.307 g 0%
Arginin 1.44 g 0%
Kyselina asparagová 2.829 g 0%
Cystein 0.209 g 0%
kyselina glutamová 3.492 g 0%
Glycin 1.262 g 0%
Histidin 0.581 g 0%
Izoleucin 0.961 g 0%
Leucin 0.908 g 0%
Lysin 1.757 g 0%
Metionin 0.539 g 0%
Fenylalanin 0.956 g 0%
Prolin 1.054 g 0%
Serin 1.095 g 0%
Treonin 1.053 g 0%
Tryptofan 0.253 g 0%
Tyrosin 0.761 g 0%
Valin 1.117 g 0%
Minerály
živina Množství DV
Vápník 103.31 mg 8%
Měď 0.44 mg 49%
Fluorid 14.5 mcg 0%
Železo 3.11 mg 17%
Hořčík 119.12 mg 28%
Mangan 0.97 mg 42%
Fosfor 362.62 mg 29%
Draslík 1115.19 mg 24%
Selen 27.59 mcg 50%
Sodík 105.94 mg 5%
Zinek 1.77 mg 16%
další
živina Množství DV
Voda 258.424 g 0%
Popel 3.978 g 0%