Your Recipe

Quick salmon, preserved lemon & olive pilaf

Ingrédient Quantité Calories
Citron 65g 19kcal
Riz brun à grains moyens cru 240g 869kcal
Curcuma moulu 3g 9kcal
Cannelle moulue 2.76g 7kcal
Poisson, saumon, chinook, fumé 800g 936kcal
Bouillon de légumes 500g 25kcal
Cumin, moulu 2.5g 9kcal
Olives, marinées, en conserve ou en bouteille, vertes 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.

Valeurs nutritives
Taille des portions 436 g | ml
Quantité par portion 516
2158
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 2.9g 15%
Sodium 2224mg 97%
Total des glucides 51g 19%
Fibres alimentaires 4.2g 15%
Sucre 1.3g
Protéine 42g 84%
Vitamine D 34mcg 171%
Calcium 81mg 6%
Fer 4mg 22%
Potassium 600mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 74.166 mcg 8%
Thiamine [B1] 0.34 mg 28%
Riboflavine [B2] 0.264 mg 20%
Niacine [B3] 12.304 mg 77%
Acide pantothénique [B5] 2.756 mg 55%
Vitamine B6 0.916 mg 54%
Cobalamine [B12] 6.72 mcg 0%
Floate [B9] 19.016 mcg 0%
Vitamine C 9.192 mg 10%
Vitamine D 34.2 mcg 171%
Vitamine E 4.033 mg 27%
Vitamine K 1.88 mcg 2%
Bétaïne 0.1 mg 0%
Choline 184.418 mg 34%
Carbohydrates
nutriment Quantité DV
Total des glucides 51 g 19%
Sugars 1.3 g 3%
Fibres alimentaires 4.2 g 15%
Carbohydrate 48.3 g 0%
Glucides nets 49.7g
acides aminés
nutriment Quantité DV
Alanine 2.478 g 0%
Arginine 2.535 g 0%
Acide aspartique 4.182 g 0%
Cystéine 0.448 g 0%
Acide glutamique 6.386 g 0%
Glycine 1.982 g 0%
Histidine 1.192 g 0%
Isoleucine 1.879 g 0%
Leucine 3.352 g 0%
Lysine 3.534 g 0%
Méthionine 1.185 g 0%
Phénylalanine 1.665 g 0%
Proline 1.51 g 0%
Sérine 1.728 g 0%
Thréonine 1.77 g 0%
Tryptophane 0.469 g 0%
Tyrosine 1.406 g 0%
Valine 2.154 g 0%
Minéraux
nutriment Quantité DV
Calcium 80.67 mg 6%
Cuivre 0.7 mg 78%
Fluorure 0 mcg 0%
Fer 4 mg 22%
Magnésium 132.19 mg 31%
Manganèse 2.58 mg 112%
Phosphore 499.85 mg 40%
Potassium 600.37 mg 13%
Sélénium 65.26 mcg 119%
Sodium 2223.75 mg 97%
Zinc 1.97 mg 18%
autres
nutriment Quantité DV
Eau 313.074 g 0%
Cendres 8.492 g 0%