Your Recipe

Za’atar Salmon with Lemon Herb Couscous

Zutat  Menge  Kalorien 
Zitronensaft 14.4g 3kcal
Zwiebeln 98.5g 39kcal
Käsefeta 170g 451kcal
Couscous trocken 180g 677kcal
Pinienkerne 30g 202kcal
Knoblauch 3g 4kcal
Speisesalz 1.4g 0kcal
Leitungswasser 236.59g 0kcal
Olivenöl 28g 248kcal
frische Petersilie 7.69g 3kcal
Dillkraut frisch 6.8g 3kcal
Fisch, Lachs, Chinook, geräuchert 920g 1076kcal

Recipe Instructions:

Ingredients
For the salmon:
4 salmon fillets , (6-8 oz. or 170-230g) each
2 tablespoons olive oil
4 tablespoons za’atar spice mix
salt and freshly ground black pepper , to taste

For the lemon herb couscous:
2 tablespoons , divided
1/2 onion , diced
1 garlic clove , minced
1 cup Israeli couscous , uncooked
1/4 teaspoon salt
2 cups water
2 tablespoons fresh parsley , chopped
2 tablespoons fresh dill , chopped
1 tablespoon lemon juice
1/4 cup feta cheese , crumbled
1/4 cup pine nuts , toasted
salt and freshly ground black pepper , to taste

Instructions
The salmon.
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and place salmon fillets on it, skin side down. Brush fillets with olive oil and season with salt and pepper. Spread the za’atar spice mixture evenly over the top of the salmon and bake for 12-15 minutes (depending on the thickness of your salmon fillets), or until the fish flakes easily with a fork.
The lemon herb couscous.
Heat 1 tablespoon of olive oil in a saucepan over medium heat. Sautée onion until transparent, about 2-3 minutes. Add garlic and sautée until fragrant, about 1 minute. Add couscous and ¼ teaspoon of salt and cook, stirring frequently, for about 2-3 minutes until lightly toasted.
Then add water and bring back to a boil. Simmer over medium-low heat for 10 minutes, stirring occasionally, until water has been absorbed and couscous is tender. Remove from heat and let cool for 5 minutes.
Add the olive oil, parsley, dill, lemon juice, feta cheese and pine nuts to the couscous and stir gently to combine. Season with salt and pepper, to taste, and serve with za’atar salmon.

Nährwertangaben 
Portionsgröße  424 g | ml
Menge pro Portion  676
2830
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 32g 40%
Gesättigte Fettsäuren  9.2g 46%
Natrium 2176mg 95%
Gesamte Kohlenhydrate  40g 15%
Ballaststoffe  3.1g 11%
Zucker  1.4g
Protein  55g 111%
Vitamin D 41mcg 205%
Kalzium 262mg 20%
Eisen  3.5mg 19%
Kalium 614mg 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 127.656 mcg 14%
Thiamin [B1] 0.235 mg 20%
Riboflavin [B2] 0.658 mg 51%
Niacin [B3] 13.266 mg 83%
Pantothensäure [B5] 3.049 mg 61%
Vitamin B6 0.942 mg 55%
Cobalamin [B12] 8.446 mcg 0%
Folat [B9] 40.643 mcg 0%
Vitamin C 7.511 mg 8%
Vitamin D 40.945 mcg 205%
Vitamin E 4.915 mg 33%
Vitamin K 40.892 mcg 34%
Betain 0.062 mg 0%
Cholin 217.557 mg 40%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  40.5 g 15%
Sugars 1.4 g 3%
Ballaststoffe  3.1 g 11%
Carbohydrate 40.4 g 0%
Netto-Kohlenhydrate 39.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.049 g 0%
Arginin 3.144 g 0%
Asparaginsäure 5.006 g 0%
Cystein 0.672 g 0%
Glutaminsäure 9.674 g 0%
Glycin 2.307 g 0%
Histidin 1.555 g 0%
Isoleucin 2.551 g 0%
Leucin 4.492 g 0%
Lysin 4.55 g 0%
Methionin 1.512 g 0%
Phenylalanin 2.259 g 0%
Prolin 2.766 g 0%
Serin 2.558 g 0%
Threonin 2.302 g 0%
Tryptophan 0.643 g 0%
Tyrosin 1.899 g 0%
Valin 2.929 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 262.18 mg 20%
Kupfer 0.78 mg 86%
Fluorid 42.39 mcg 0%
Eisen  3.47 mg 19%
Magnesium 93.46 mg 22%
Mangan 1.13 mg 49%
Phosphor 650.86 mg 52%
Kalium 614.29 mg 13%
Selen 81.18 mcg 148%
Natrium 2175.75 mg 95%
Zink 2.89 mg 26%
andere
Nährstoff Menge  DV
Wasser 281.028 g 0%
Asche 9.307 g 0%