Your Recipe

Seared Salmon With Charred Green Beans

Složka Množství Kalorie
Fazole Zelené 454g 141kcal
Česnek 12g 18kcal
Olivový olej 37g 327kcal
Kapary, konzervované 15g 3kcal
Papriky, pálivé chilli, červené, syrové 25g 10kcal
Ryby, losos, Atlantik, divoký, syrový 566.9875g 805kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 Tbsp. plus 2 tsp. olive oil, divided
1 1/4 lb. skinless salmon fillet, cut into 4 portions
1 lb. green beans, trimmed
Kosher salt and pepper
4 cloves garlic, smashed and thinly sliced
1 small red chile, thinly sliced
2 tbsp. capers, drained, patted dry
Lemon wedges, for serving
Directions
Step 1
Heat 2 teaspoons oil in a large skillet on medium-high. Season salmon with ½ teaspoon each salt and pepper, add to skillet, flesh side down, reduce heat to medium, and cook until golden brown and just opaque throughout, 5 to 6 minutes per side.
Step 2
Heat remaining 2 tablespoons oil in a large cast-iron skillet on medium-high. Add green beans and cook until browned, 2½ minutes. Turn with tongs and cook until browned and just barely tender, about 3 minutes more.
Step 3
Remove from heat and toss with ¼ teaspoon salt, then garlic, chile, and capers. Return to medium heat and cook, tossing until garlic is golden brown, 1 to 2 minutes. Serve with salmon and lemon wedges if desired.

nutriční údaje
Velikost porce 277 g | ml
Množství na porci 326
1364
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 2.7g 14%
Sodík 158mg 7%
Sacharidy celkem 9.6g 4%
Vláknina 3.3g 12%
Cukr 4.1g
Bílkoviny 31g 61%
Vitamin D 0mcg 0%
Vápník 67mg 5%
Železo 2.5mg 14%
Draslík 968mg 21%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 59.997 mcg 7%
Thiamin [B1] 0.425 mg 35%
Riboflavin [B2] 0.671 mg 52%
Niacin [B3] 12.098 mg 76%
Kyselina pantotenová [B5] 2.645 mg 53%
Vitamin B6 1.389 mg 82%
Kobalamin [B12] 4.508 mcg 0%
Floát [B9] 75.282 mcg 0%
Vitamin C 23.926 mg 27%
Vitamin D 0 mcg 0%
Vitamin E 1.876 mg 13%
Vitamin K 56.222 mcg 47%
Betain 0.123 mg 0%
Cholin 19.014 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 9.6 g 4%
Sugars 4.1 g 8%
Vláknina 3.3 g 12%
Carbohydrate 8.9 g 0%
Čisté sacharidy 5.6g
aminokyseliny
živina Množství DV
Alanin 1.805 g 0%
Arginin 1.79 g 0%
Kyselina asparagová 3.202 g 0%
Cystein 0.327 g 0%
kyselina glutamová 4.451 g 0%
Glycin 1.434 g 0%
Histidin 0.872 g 0%
Izoleucin 1.381 g 0%
Leucin 2.429 g 0%
Lysin 2.696 g 0%
Metionin 0.861 g 0%
Fenylalanin 1.184 g 0%
Prolin 1.081 g 0%
Serin 1.27 g 0%
Treonin 1.332 g 0%
Tryptofan 0.34 g 0%
Tyrosin 1.002 g 0%
Valin 1.565 g 0%
Minerály
živina Množství DV
Vápník 66.9 mg 5%
Měď 0.46 mg 52%
Fluorid 21.57 mcg 0%
Železo 2.53 mg 14%
Hořčík 72.91 mg 17%
Mangan 0.33 mg 14%
Fosfor 334.28 mg 27%
Draslík 967.79 mg 21%
Selen 52.92 mcg 96%
Sodík 158.49 mg 7%
Zinek 1.24 mg 11%
další
živina Množství DV
Voda 210.014 g 0%
Popel 4.75 g 0%