Your Recipe

Feta and sunflower seed-crusted salmon with zucchini parmesan fries 

Zutat  Menge  Kalorien 
Zucchini 646g 136kcal
Sonnenblumenkerne 33.2g 194kcal
Käsefeta 56.7g 150kcal
Olivenöl 14g 124kcal
Kreuzkümmel 2.03g 8kcal
Basilikum getrocknet 1.42g 3kcal
Käse, Parmesankäse, gerieben 14.7g 62kcal
Spinat, Babyspinat 120g 25kcal
Fisch, Lachs, Atlantik, wild, roh 400g 568kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 zucchini, cut into thin batons/chips
1 tablespoon olive oil
2 teaspoons dried basil
1 teaspoon cumin
1 tablespoon parmesan, grated
2oz reduced-fat feta, crumbled
¼ cup sunflower seeds, chopped
4 x 4oz salmon fillets, skin on
4 cups baby spinach leaves
olive oil spray
Instructions
1Preheat the air fryer to 360°F. In a bowl, combine zucchini chips, olive oil, basil, cumin and parmesan, coating the zucchini well. Cook for 10 minutes until lightly golden and crispy. Remove chips from the basket and keep warm.

2Crumble the feta with the sunflower seeds until slightly combined. Spray the salmon fillets with olive oil and press the mixture onto the fillets. Cook salmon fillets for 10 minutes or until the coating is crispy and the salmon is cooked through.

3Serve the salmon fillets with the zucchini chips and spinach leaves.

Nährwertangaben 
Portionsgröße  322 g | ml
Menge pro Portion  317
1328
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  4.4g 22%
Natrium 310mg 13%
Gesamte Kohlenhydrate  8.6g 3%
Ballaststoffe  3.2g 11%
Zucker  0.2g
Protein  30g 60%
Vitamin D 0.1mcg 0%
Kalzium 188mg 14%
Eisen  3.7mg 20%
Kalium 1493mg 32%
* 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 164.078 mcg 18%
Thiamin [B1] 0.466 mg 39%
Riboflavin [B2] 0.664 mg 51%
Niacin [B3] 10.04 mg 63%
Pantothensäure [B5] 2.507 mg 50%
Vitamin B6 1.288 mg 76%
Cobalamin [B12] 3.469 mcg 0%
Folat [B9] 116.628 mcg 0%
Vitamin C 63.18 mg 70%
Vitamin D 0.057 mcg 0%
Vitamin E 3.506 mg 23%
Vitamin K 8.799 mcg 7%
Betain 3.006 mg 0%
Cholin 7.605 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.6 g 3%
Sugars 0.2 g 0%
Ballaststoffe  3.2 g 11%
Carbohydrate 7.6 g 0%
Netto-Kohlenhydrate 8.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.617 g 0%
Arginin 1.643 g 0%
Asparaginsäure 2.892 g 0%
Cystein 0.31 g 0%
Glutaminsäure 4.247 g 0%
Glycin 1.258 g 0%
Histidin 0.79 g 0%
Isoleucin 1.284 g 0%
Leucin 2.212 g 0%
Lysin 2.321 g 0%
Methionin 0.744 g 0%
Phenylalanin 1.127 g 0%
Prolin 1.142 g 0%
Serin 1.245 g 0%
Threonin 1.147 g 0%
Tryptophan 0.319 g 0%
Tyrosin 0.941 g 0%
Valin 1.486 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 187.87 mg 14%
Kupfer 0.6 mg 67%
Fluorid 0 mcg 0%
Eisen  3.67 mg 20%
Magnesium 145.53 mg 35%
Mangan 0.7 mg 30%
Phosphor 491.25 mg 39%
Kalium 1493.42 mg 32%
Selen 45.58 mcg 83%
Natrium 309.85 mg 13%
Zink 3.15 mg 29%
andere
Nährstoff Menge  DV
Wasser 255.142 g 0%
Asche 6.058 g 0%