Your Recipe

Salmon with salsa verde

Složka Množství Kalorie
Citronová šťáva 86.4g 19kcal
Piniové oříšky 17.4g 117kcal
Petrželová nať čerstvá 25g 9kcal
Kopr čerstvý 25g 11kcal
Máta peprná, čerstvá 25g 18kcal
Hořčice hrubozrnná 10g 0kcal
Kapary, konzervované 15g 3kcal
Olivy, zralé, konzervované (malé-extra velké) 200g 232kcal
Ryby, losos, sockeye, syrové 800g 1048kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 x 25g pack dill, roughly chopped
1 x 25g pack mint, tough stalks removed and roughly chopped
1 x 25g pack flat-leaf parsley, roughly chopped
1 x 25g pack chives, roughly chopped
1 ½ tbsp wholegrain mustard
2 tbsp caper
2 tbsp toasted pine nut
1 x 200g tin green olive stuffed with anchovies, drained (85g)
2 lemons, juice only
4 salmon fillets
To serve (optional)
175g wild and white basmati rice
50g stoned marinated black kalamata olive
75g toasted pine nut
1 red pepper, chopped
Method
STEP 1
Preheat the oven to 200C/fan 180C/gas 6. To make the salsa verde, put the herbs, mustard, capers, pine nuts, olives and the juice of the 1 ½ lemons in a food processor and pulse until roughly chopped.

STEP 2
Put the salmon fillets on a lightly oiled baking sheet. Squeeze over the juice of the remaining half lemon and season with freshly ground black pepper. Cook in the oven for 10 – 12 minutes or until cooked through.

STEP 3
If serving with the rice, cook the rice according to the packet instructions. Mix together the olives, pine nuts and red pepper. Once the rice is cooked, stir through the olive mix.

STEP 4
Pile the salsa verde on top of the salmon fillets. Serve with the rice.

nutriční údaje
Velikost porce 301 g | ml
Množství na porci 364
1524
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 18g 23%
Nasycené tuky 3g 15%
Sodík 621mg 27%
Sacharidy celkem 7g 3%
Vláknina 2g 7%
Cukr 0.8g
Bílkoviny 46g 92%
Vitamin D 34mcg 168%
Vápník 102mg 8%
Železo 5.4mg 30%
Draslík 904mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 170.494 mcg 19%
Thiamin [B1] 0.301 mg 25%
Riboflavin [B2] 0.474 mg 36%
Niacin [B3] 17.554 mg 110%
Kyselina pantotenová [B5] 2.261 mg 45%
Vitamin B6 1.507 mg 89%
Kobalamin [B12] 9.38 mcg 0%
Floát [B9] 44.662 mcg 0%
Vitamin C 24.618 mg 27%
Vitamin D 33.513 mcg 168%
Vitamin E 3.003 mg 20%
Vitamin K 107.267 mcg 89%
Betain 0.017 mg 0%
Cholin 198.923 mg 36%
Carbohydrates
živina Množství DV
Sacharidy celkem 7 g 3%
Sugars 0.8 g 2%
Vláknina 2 g 7%
Carbohydrate 2.5 g 0%
Čisté sacharidy 6.3g
aminokyseliny
živina Množství DV
Alanin 2.862 g 0%
Arginin 3.05 g 0%
Kyselina asparagová 4.722 g 0%
Cystein 0.513 g 0%
kyselina glutamová 6.791 g 0%
Glycin 2.225 g 0%
Histidin 1.233 g 0%
Izoleucin 2.208 g 0%
Leucin 3.782 g 0%
Lysin 4.402 g 0%
Metionin 1.466 g 0%
Fenylalanin 1.888 g 0%
Prolin 1.734 g 0%
Serin 1.859 g 0%
Treonin 2.147 g 0%
Tryptofan 0.576 g 0%
Tyrosin 2.08 g 0%
Valin 2.537 g 0%
Minerály
živina Množství DV
Vápník 102.3 mg 8%
Měď 0.36 mg 40%
Fluorid 0 mcg 0%
Železo 5.44 mg 30%
Hořčík 87.01 mg 21%
Mangan 0.58 mg 25%
Fosfor 554.93 mg 44%
Draslík 904.03 mg 19%
Selen 60.15 mcg 109%
Sodík 621.1 mg 27%
Zinek 1.53 mg 14%
další
živina Množství DV
Voda 223.954 g 0%
Popel 4.496 g 0%