Your Recipe

Roasted Salmon Quinoa Bowls

Složka Množství Kalorie
Koriandr listy 15g 3kcal
Okurka 150g 24kcal
Quinoa 340g 408kcal
Olivový olej 27.5g 243kcal
Chilli prášek 5.91g 17kcal
Jablečný mošt 43.2g 20kcal
Sůl 5g 0kcal
Limetková šťáva 78.86g 20kcal
Ryby, losos, Atlantik, divoký, syrový 680.4g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
340 g quinoa *see note
4 salmon fillets (about 6 ounces each) *see note
2 tablespoons olive oil
salt and pepper
8 g tightly packed cilantro chopped
1/2 cucumber thinly sliced
Chili Lime Dressing
59.15 ml olive oil
78.86 ml freshly squeezed lime juice
3 tablespoons apple cider vinegar
1 tablespoon chili powder
1 teaspoon kosher salt
4 tablespoons chopped cilantro
Instructions
Salmon
Preheat the oven to 425 F. Line a baking sheet with aluminum foil and grease with olive oil
Pat the salmon dry with a paper towel and place the fillets skin side down on the prepared baking sheet.
Rub the fillets with olive oil and sprinkle with salt and pepper.
Roast in the preheated oven for about 15 minutes, until it just flakes with a fork.
Quinoa
While the salmon is roasting, combine the quinoa with 2 cups of water and a pinch of salt in a medium saucepan.
Bring to a boil uncovered and reduce heat to low to maintain a simmer.
Simmer until all the water is absorbed, about 15-20 minutes.
Remove the pot from the heat and cover for about 5 minutes to let the quinoa steam and finish cooking.
Remove the lid and fluff the quinoa with a fork.
Dressing
With a whisk, combine the olive oil, lime juice, apple cider vinegar, chili powder, cilantro, and salt.
To serve: Combine the quinoa with about ¼ cup of dressing (to taste). Divide quinoa between 4 bowls. Place a piece of salmon over each bed of quinoa, add cucumber slices and sprinkle with chopped cilantro. Drizzle salmon with additional dressing.
Notes
*Depending on the brand of quinoa you buy, it may be necessary to rinse it before cooking. This is because quinoa has a natural coating, called saponin, that can make it taste bitter or soapy if it's not throughly rinsed off.
That said, most packaged quinoa has been pre-rinsed and should be fine to cook as-is. If you buy bulk, you might want to rinse it to be safe.
*Most salmon sold in grocery stores is farm-raised, but wild-caught salmon is definitely the way to go if you can get your hands on it. It's more nutritious and sustainable. Check with your fish monger!

nutriční údaje
Velikost porce 336 g | ml
Množství na porci 425
1779
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 25%
Nasycené tuky 2.9g 14%
Sodík 618mg 27%
Sacharidy celkem 23g 8%
Vláknina 3.3g 12%
Cukr 2.9g
Bílkoviny 38g 76%
Vitamin D 0mcg 0%
Vápník 52mg 4%
Železo 3.1mg 17%
Draslík 1117mg 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 57.23 mcg 6%
Thiamin [B1] 0.499 mg 42%
Riboflavin [B2] 0.783 mg 60%
Niacin [B3] 14.006 mg 88%
Kyselina pantotenová [B5] 2.988 mg 60%
Vitamin B6 1.557 mg 92%
Kobalamin [B12] 5.409 mcg 0%
Floát [B9] 85.56 mcg 0%
Vitamin C 8.085 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 2.238 mg 15%
Vitamin K 23.594 mcg 20%
Betain 0.086 mg 0%
Cholin 24.483 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 23.2 g 8%
Sugars 2.9 g 6%
Vláknina 3.3 g 12%
Carbohydrate 20.3 g 0%
Čisté sacharidy 20.3g
aminokyseliny
živina Množství DV
Alanin 2.217 g 0%
Arginin 2.335 g 0%
Kyselina asparagová 3.819 g 0%
Cystein 0.42 g 0%
kyselina glutamová 5.642 g 0%
Glycin 1.823 g 0%
Histidin 1.108 g 0%
Izoleucin 1.702 g 0%
Leucin 2.989 g 0%
Lysin 3.322 g 0%
Metionin 1.085 g 0%
Fenylalanin 1.49 g 0%
Prolin 1.428 g 0%
Serin 1.544 g 0%
Treonin 1.603 g 0%
Tryptofan 0.425 g 0%
Tyrosin 1.218 g 0%
Valin 1.914 g 0%
Minerály
živina Množství DV
Vápník 51.94 mg 4%
Měď 0.63 mg 70%
Fluorid 0.49 mcg 0%
Železo 3.12 mg 17%
Hořčík 113.9 mg 27%
Mangan 0.64 mg 28%
Fosfor 488.15 mg 39%
Draslík 1117.21 mg 24%
Selen 64.94 mcg 118%
Sodík 618.26 mg 27%
Zinek 2.19 mg 20%
další
živina Množství DV
Voda 244.474 g 0%
Popel 5.4 g 0%