Your Recipe

Fresh salmon with Thai noodle salad

Zutat  Menge  Kalorien 
Mango 50g 30kcal
Orangen 140g 66kcal
Limabohnen 125g 154kcal
Erbsen 75g 63kcal
Basilikum frisch 5.3g 1kcal
Fisch, Lachs, Chinook, geräuchert 400g 468kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 5g 2kcal

Recipe Instructions:

2 skinless salmon fillets
1 large orange, the juice and zest of half, the rest peeled and chopped
125g French beans, trimmed and halved
50g mange tout, shredded
75g frozen peas
75g vermicelli rice noodles
2 tsp red curry paste
1 tsp fish sauce
3 spring onions, finely chopped
half a pack basil or coriander, chopped

Method
STEP 1
Put a pan of water on to boil. Line a steamer with baking parchment, add the salmon fillets and scatter with a little of the orange zest. When the water is boiling, add the beans to the pan, put the salmon in the steamer on top and cook for 5 mins. Take the salmon off, and if it is cooked, set aside but add the peas and mange tout to the pan and cook for 1 min more, or if not quite cooked leave on top for the extra min. Drain the veg, but return the boiling water to the pan, add the noodles and leave to soak for 5 mins.

STEP 2
Put the curry paste and fish sauce in a salad bowl with the orange juice and a little of the remaining zest and the spring onions. Drain the noodles when they are ready and add to the salad bowl, toss well, then add the chopped orange with the basil or coriander and the cooked vegetables. Tip in the juice from the fish, then toss well and serve in bowls with the salmon on top.

Nährwertangaben 
Portionsgröße  400 g | ml
Menge pro Portion  392
1639
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.1g 12%
Gesättigte Fettsäuren  2g 10%
Natrium 1357mg 59%
Gesamte Kohlenhydrate  33g 12%
Ballaststoffe  7.6g 27%
Zucker  13g
Protein  44g 88%
Vitamin D 34mcg 171%
Kalzium 89mg 7%
Eisen  4mg 22%
Kalium 991mg 21%
* 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 105.821 mcg 12%
Thiamin [B1] 0.301 mg 25%
Riboflavin [B2] 0.359 mg 28%
Niacin [B3] 11.25 mg 70%
Pantothensäure [B5] 2.19 mg 44%
Vitamin B6 0.853 mg 50%
Cobalamin [B12] 6.72 mcg 0%
Folat [B9] 79.027 mcg 0%
Vitamin C 58.925 mg 65%
Vitamin D 34.2 mcg 171%
Vitamin E 3.226 mg 22%
Vitamin K 31.005 mcg 26%
Betain 0.086 mg 0%
Cholin 224.925 mg 41%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.9 g 12%
Sugars 13.4 g 27%
Ballaststoffe  7.6 g 27%
Carbohydrate 32.7 g 0%
Netto-Kohlenhydrate 19.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.523 g 0%
Arginin 2.691 g 0%
Asparaginsäure 4.494 g 0%
Cystein 0.464 g 0%
Glutaminsäure 6.388 g 0%
Glycin 2.075 g 0%
Histidin 1.279 g 0%
Isoleucin 2.06 g 0%
Leucin 3.463 g 0%
Lysin 3.812 g 0%
Methionin 1.172 g 0%
Phenylalanin 1.746 g 0%
Prolin 1.464 g 0%
Serin 1.861 g 0%
Threonin 1.881 g 0%
Tryptophan 0.491 g 0%
Tyrosin 1.375 g 0%
Valin 2.281 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 89.37 mg 7%
Kupfer 0.78 mg 87%
Fluorid 0 mcg 0%
Eisen  4.04 mg 22%
Magnesium 108.57 mg 26%
Mangan 1.08 mg 47%
Phosphor 468.83 mg 38%
Kalium 991.29 mg 21%
Selen 67.29 mcg 122%
Natrium 1356.51 mg 59%
Zink 1.66 mg 15%
andere
Nährstoff Menge  DV
Wasser 301.536 g 0%
Asche 7.385 g 0%