Your Recipe

Quick salmon, preserved lemon & olive pilaf

Zutat  Menge  Kalorien 
Zitrone 65g 19kcal
Reis braun mittelkörnig roh 240g 869kcal
Kurkuma gemahlen 3g 9kcal
Zimt gemahlen 2.76g 7kcal
Fisch, Lachs, Chinook, geräuchert 800g 936kcal
Gemüsebrühe[pl:]Bulion warzywny 500g 25kcal
Kreuzkümmel, gemahlen 2.5g 9kcal
Oliven, eingelegt, in Dosen oder Flaschen, grün 130g 189kcal

Recipe Instructions:

Ingredients
240g brown rice
500ml vegetable stock
4 boneless and skinless salmon fillets
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp turmeric
1 preserved lemon from a jar, skin finely chopped, flesh and seeds discarded
130g pitted green olives, sliced
small pack parsley, roughly chopped

Method
STEP 1
Put the rice in a saucepan, cover with the vegetable stock and bring to the boil. Once boiling, reduce the heat to a simmer, cover and cook for 15 mins. Turn off the heat and leave the rice to sit for 15 mins without removing the lid.

STEP 2
Meanwhile, put the salmon fillets on a microwaveable plate, season well and cover with cling film. Cook in the microwave on high for 4 mins until just cooked. When the rice is ready, stir through the spices, preserved lemon, olives, parsley and some seasoning. Flake the salmon and lightly stir through the rice, trying not to break up the fish too much, then serve.

Nährwertangaben 
Portionsgröße  436 g | ml
Menge pro Portion  516
2158
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  2.9g 15%
Natrium 2224mg 97%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  4.2g 15%
Zucker  1.3g
Protein  42g 84%
Vitamin D 34mcg 171%
Kalzium 81mg 6%
Eisen  4mg 22%
Kalium 600mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 74.166 mcg 8%
Thiamin [B1] 0.34 mg 28%
Riboflavin [B2] 0.264 mg 20%
Niacin [B3] 12.304 mg 77%
Pantothensäure [B5] 2.756 mg 55%
Vitamin B6 0.916 mg 54%
Cobalamin [B12] 6.72 mcg 0%
Folat [B9] 19.016 mcg 0%
Vitamin C 9.192 mg 10%
Vitamin D 34.2 mcg 171%
Vitamin E 4.033 mg 27%
Vitamin K 1.88 mcg 2%
Betain 0.1 mg 0%
Cholin 184.418 mg 34%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51 g 19%
Sugars 1.3 g 3%
Ballaststoffe  4.2 g 15%
Carbohydrate 48.3 g 0%
Netto-Kohlenhydrate 49.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.478 g 0%
Arginin 2.535 g 0%
Asparaginsäure 4.182 g 0%
Cystein 0.448 g 0%
Glutaminsäure 6.386 g 0%
Glycin 1.982 g 0%
Histidin 1.192 g 0%
Isoleucin 1.879 g 0%
Leucin 3.352 g 0%
Lysin 3.534 g 0%
Methionin 1.185 g 0%
Phenylalanin 1.665 g 0%
Prolin 1.51 g 0%
Serin 1.728 g 0%
Threonin 1.77 g 0%
Tryptophan 0.469 g 0%
Tyrosin 1.406 g 0%
Valin 2.154 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 80.67 mg 6%
Kupfer 0.7 mg 78%
Fluorid 0 mcg 0%
Eisen  4 mg 22%
Magnesium 132.19 mg 31%
Mangan 2.58 mg 112%
Phosphor 499.85 mg 40%
Kalium 600.37 mg 13%
Selen 65.26 mcg 119%
Natrium 2223.75 mg 97%
Zink 1.97 mg 18%
andere
Nährstoff Menge  DV
Wasser 313.074 g 0%
Asche 8.492 g 0%