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Salmon and Broccoli

Složka Množství Kalorie
Citrón 174g 50kcal
Brokolice 250g 85kcal
Sezamová semínka 35.48g 203kcal
Česnek 9g 13kcal
Olivový olej 84g 743kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 13g 4kcal
Olej, sezamový, salátový nebo na vaření 17.7g 156kcal
Sójová omáčka (Shoyu) 96g 51kcal
Ryby, losos, Atlantik, divoký, syrový 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients of Salmon and BroccoliFor Steamed Salmon in Asian Dressing:
170x4 gram Fresh salmon
6 tbsp Olive oil
SaltFreshly
grounded pepper
2 Lemons
50 ml Groundnut oil
2 tbsp Sesame oil
For Broccoli with Sesame Seed and Soy and Ginger Dressing:
250 gram Broccoli
4 tbsp Sesame seed
3 cloves Garlic, peeled
6 tbsp Soya sauce
1 Lemon
2 Spring onions,
choppedGinger
Garlic
Red chilli
How to Make Salmon and Broccoli
Prepare Steamed Salmon in Asian Dressing:
1.Place the salmon on a plate. Make incisions on both sides of the fish.
2.Pour about 3 tsp of olive oil over the fish, add salt and pepper. Massage well into the fish.
3.Sprinkle lemon zest and place lemon rounds over the fish.
4.Now place the plate into the steamer wok and cover it with a big pan. Let it steam for 10-12 minutes.
Prepare Broccoli with Sesame Seed and Soy and Ginger Dressing:1.Cut off dry ends of the broccoli stock.
2.Add broccoli to boiling water and let it steam for about 5 minutes and then drain out the water.
3.In a deep pan, add 50ml of groundnut oil and leave it to boil.
4.In another pan, add 4 tbsp of sesame seeds and toast until light brown. Keep it aside in a bowl.
5.In the same pan, add 2 tbsp of olive oil, add sliced garlic and fry until golden brown.
Prepare Broccoli Dressing:
1.In a bowl, take 2 tbsp olive oil,
2 tbsp sesame oil,
3 tbsp soya sauce,
juice of 1 lemon and grated ginger.
2.Pour this dressing over the steamed broccoli, sprinkle sesame seeds and garlic chips over it.
Prpeare Salmon Dressing:
1.Remove lemon rounds from the fish.
2.Sprinkle chopped spring onions, ginger, garlic and red chillies over the fish.
3.Pour 1 ladle of boiling groundnut oil over the fish.
4.Cover the fish with broccoli

nutriční údaje
Velikost porce 340 g | ml
Množství na porci 568
2376
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 41g 53%
Nasycené tuky 5.9g 29%
Sodík 1417mg 62%
Sacharidy celkem 12g 5%
Vláknina 4.2g 15%
Cukr 2.4g
Bílkoviny 40g 79%
Vitamin D 0mcg 0%
Vápník 162mg 12%
Železo 3.9mg 22%
Draslík 1255mg 27%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 41.835 mcg 5%
Thiamin [B1] 0.53 mg 44%
Riboflavin [B2] 0.794 mg 61%
Niacin [B3] 14.765 mg 92%
Kyselina pantotenová [B5] 3.361 mg 67%
Vitamin B6 1.67 mg 98%
Kobalamin [B12] 5.406 mcg 0%
Floát [B9] 100.771 mcg 0%
Vitamin C 80.118 mg 89%
Vitamin D 0 mcg 0%
Vitamin E 3.681 mg 25%
Vitamin K 83.51 mcg 70%
Betain 7.173 mg 0%
Cholin 21.535 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 12.5 g 5%
Sugars 2.4 g 5%
Vláknina 4.2 g 15%
Carbohydrate 11 g 0%
Čisté sacharidy 10.1g
aminokyseliny
živina Množství DV
Alanin 2.263 g 0%
Arginin 2.5 g 0%
Kyselina asparagová 3.993 g 0%
Cystein 0.441 g 0%
kyselina glutamová 6.134 g 0%
Glycin 1.861 g 0%
Histidin 1.121 g 0%
Izoleucin 1.755 g 0%
Leucin 3.083 g 0%
Lysin 3.333 g 0%
Metionin 1.099 g 0%
Fenylalanin 1.565 g 0%
Prolin 1.458 g 0%
Serin 1.637 g 0%
Treonin 1.67 g 0%
Tryptofan 0.458 g 0%
Tyrosin 1.298 g 0%
Valin 1.992 g 0%
Minerály
živina Množství DV
Vápník 162.11 mg 12%
Měď 0.85 mg 94%
Fluorid 0 mcg 0%
Železo 3.92 mg 22%
Hořčík 116.01 mg 28%
Mangan 0.68 mg 29%
Fosfor 488.49 mg 39%
Draslík 1254.64 mg 27%
Selen 67.3 mcg 122%
Sodík 1416.91 mg 62%
Zinek 2.31 mg 21%
další
živina Množství DV
Voda 232.71 g 0%
Popel 8.953 g 0%