Your Recipe

Feta and sunflower seed-crusted salmon with zucchini parmesan fries 

Složka Množství Kalorie
Cuketa 646g 136kcal
Slunečnicová semínka 33.2g 194kcal
Sýr Feta 56.7g 150kcal
Olivový olej 14g 124kcal
Kmín celý 2.03g 8kcal
Bazalka sušená 1.42g 3kcal
Sýr, parmezán, strouhaný 14.7g 62kcal
Baby špenát 120g 25kcal
Ryby, losos, Atlantik, divoký, syrový 400g 568kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 zucchini, cut into thin batons/chips
1 tablespoon olive oil
2 teaspoons dried basil
1 teaspoon cumin
1 tablespoon parmesan, grated
2oz reduced-fat feta, crumbled
¼ cup sunflower seeds, chopped
4 x 4oz salmon fillets, skin on
4 cups baby spinach leaves
olive oil spray
Instructions
1Preheat the air fryer to 360°F. In a bowl, combine zucchini chips, olive oil, basil, cumin and parmesan, coating the zucchini well. Cook for 10 minutes until lightly golden and crispy. Remove chips from the basket and keep warm.

2Crumble the feta with the sunflower seeds until slightly combined. Spray the salmon fillets with olive oil and press the mixture onto the fillets. Cook salmon fillets for 10 minutes or until the coating is crispy and the salmon is cooked through.

3Serve the salmon fillets with the zucchini chips and spinach leaves.

nutriční údaje
Velikost porce 322 g | ml
Množství na porci 317
1328
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 4.4g 22%
Sodík 310mg 13%
Sacharidy celkem 8.6g 3%
Vláknina 3.2g 11%
Cukr 0.2g
Bílkoviny 30g 60%
Vitamin D 0.1mcg 0%
Vápník 188mg 14%
Železo 3.7mg 20%
Draslík 1493mg 32%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 164.078 mcg 18%
Thiamin [B1] 0.466 mg 39%
Riboflavin [B2] 0.664 mg 51%
Niacin [B3] 10.04 mg 63%
Kyselina pantotenová [B5] 2.507 mg 50%
Vitamin B6 1.288 mg 76%
Kobalamin [B12] 3.469 mcg 0%
Floát [B9] 116.628 mcg 0%
Vitamin C 63.18 mg 70%
Vitamin D 0.057 mcg 0%
Vitamin E 3.506 mg 23%
Vitamin K 8.799 mcg 7%
Betain 3.006 mg 0%
Cholin 7.605 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 8.6 g 3%
Sugars 0.2 g 0%
Vláknina 3.2 g 11%
Carbohydrate 7.6 g 0%
Čisté sacharidy 8.3g
aminokyseliny
živina Množství DV
Alanin 1.617 g 0%
Arginin 1.643 g 0%
Kyselina asparagová 2.892 g 0%
Cystein 0.31 g 0%
kyselina glutamová 4.247 g 0%
Glycin 1.258 g 0%
Histidin 0.79 g 0%
Izoleucin 1.284 g 0%
Leucin 2.212 g 0%
Lysin 2.321 g 0%
Metionin 0.744 g 0%
Fenylalanin 1.127 g 0%
Prolin 1.142 g 0%
Serin 1.245 g 0%
Treonin 1.147 g 0%
Tryptofan 0.319 g 0%
Tyrosin 0.941 g 0%
Valin 1.486 g 0%
Minerály
živina Množství DV
Vápník 187.87 mg 14%
Měď 0.6 mg 67%
Fluorid 0 mcg 0%
Železo 3.67 mg 20%
Hořčík 145.53 mg 35%
Mangan 0.7 mg 30%
Fosfor 491.25 mg 39%
Draslík 1493.42 mg 32%
Selen 45.58 mcg 83%
Sodík 309.85 mg 13%
Zinek 3.15 mg 29%
další
živina Množství DV
Voda 255.142 g 0%
Popel 6.058 g 0%