Your Recipe

Salmon and quinoa salad

Zutat  Menge  Kalorien 
Zitronensaft 60g 13kcal
Gurke 130g 21kcal
Erbsen 200g 168kcal
Quinoa 200g 240kcal
Leitungswasser 750g 0kcal
Olivenöl 28g 248kcal
Fisch, Lachs, Chinook, geräuchert 150g 176kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 15g 11kcal

Recipe Instructions:

Ingredients
Salmon and quinoa salad
1 cup (200g) quinoa
3 cup (750ml) water
200 gram snow peas, trimmed, sliced thinly lengthways
1 lebanese cucumber (130g), halved lengthways, sliced thinly crossways
1/2 cup small fresh mint leaves
1/2 cup (60ml) lemon juice
2 tablespoon olive oil
150 gram hot-smoked salmon, skinned, flaked coarsely
1 tablespoon thinly sliced lemon rind (see tips)
Method
Salmon and quinoa salad
1 Combine quinoa and the water in a large saucepan; bring to the boil. Reduce heat to low; cook, covered, for 15 minutes or until liquid is absorbed and quinoa is tender. Rinse, drain well.
2 Place snow peas in a heatproof bowl. Cover with boiling water; stand for 2 minutes. Refresh under cold running water; drain well.
3 Place quinoa and snow peas in a large bowl with cucumber and mint; toss to combine. Season to taste.
4 Add combined juice and oil; toss to coat. Serve salad topped with salmon and rind.
Notes
Use a zesting tool for the lemon rind. You can use freshly cooked salmon, coarsely flaked smoked trout or smoked chicken for an alternative. Add asparagus and snow pea sprouts for extra crunch.

Nährwertangaben 
Portionsgröße  383 g | ml
Menge pro Portion  219
916
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.8g 13%
Gesättigte Fettsäuren  1.5g 7%
Natrium 267mg 12%
Gesamte Kohlenhydrate  21g 8%
Ballaststoffe  4.7g 17%
Zucker  4.3g
Protein  12g 24%
Vitamin D 6.4mcg 32%
Kalzium 47mg 4%
Eisen  2.2mg 12%
Kalium 372mg 8%
* 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 39.325 mcg 4%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.19 mg 15%
Niacin [B3] 3.096 mg 19%
Pantothensäure [B5] 0.519 mg 10%
Vitamin B6 0.302 mg 18%
Cobalamin [B12] 1.26 mcg 0%
Folat [B9] 62.8 mcg 0%
Vitamin C 15.008 mg 17%
Vitamin D 6.413 mcg 32%
Vitamin E 1.932 mg 13%
Vitamin K 22.532 mcg 19%
Betain 0.107 mg 0%
Cholin 62.461 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  21.2 g 8%
Sugars 4.3 g 9%
Ballaststoffe  4.7 g 17%
Carbohydrate 20.7 g 0%
Netto-Kohlenhydrate 16.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.64 g 0%
Arginin 0.813 g 0%
Asparaginsäure 1.153 g 0%
Cystein 0.124 g 0%
Glutaminsäure 1.759 g 0%
Glycin 0.543 g 0%
Histidin 0.324 g 0%
Isoleucin 0.503 g 0%
Leucin 0.868 g 0%
Lysin 0.922 g 0%
Methionin 0.295 g 0%
Phenylalanin 0.473 g 0%
Prolin 0.458 g 0%
Serin 0.469 g 0%
Threonin 0.478 g 0%
Tryptophan 0.125 g 0%
Tyrosin 0.337 g 0%
Valin 0.576 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 47.03 mg 4%
Kupfer 0.31 mg 35%
Fluorid 133.92 mcg 0%
Eisen  2.17 mg 12%
Magnesium 68.25 mg 16%
Mangan 0.66 mg 29%
Phosphor 207.74 mg 17%
Kalium 371.76 mg 8%
Selen 14.61 mcg 27%
Natrium 266.6 mg 12%
Zink 1.39 mg 13%
andere
Nährstoff Menge  DV
Wasser 337.056 g 0%
Asche 2.271 g 0%