Your Recipe

Smashed Pea and Smoked Salmon Toast

Ingrédient Quantité Calories
Pois verts 67g 54kcal
Huile d'olive 4.67g 41kcal
Pain, blé 72g 197kcal
Poisson, saumon, chinook, fumé 56.699g 66kcal

Recipe Instructions:

INGREDIENTS
1
teaspoon olive oil
½
cup fresh (or frozen, thawed) peas
Salt
Pepper
2
slices whole wheat bread, toasted
2
ounces smoked salmon, sliced
DIRECTIONS
In a small skillet over medium-low heat, heat oil. Add peas, season with salt and pepper, and cook, stirring occasionally, until peas begin to soften, 2 minutes. Add 2 tablespoons water and cook, stirring, until water is evaporated and peas are very soft, 3 minutes more.
Transfer peas to a bowl and mash with a fork.
Spread pea mixture over toast. Top with smoked salmon.

Valeurs nutritives
Taille des portions 200 g | ml
Quantité par portion 359
1503
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 1.7g 9%
Sodium 725mg 32%
Total des glucides 44g 16%
Fibres alimentaires 6.3g 22%
Sucre 7.9g
Protéine 22g 43%
Vitamine D 9.7mcg 48%
Calcium 113mg 9%
Fer 4.1mg 23%
Potassium 364mg 8%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 40.202 mcg 4%
Thiamine [B1] 0.487 mg 41%
Riboflavine [B2] 0.327 mg 25%
Niacine [B3] 8.101 mg 51%
Acide pantothénique [B5] 1.084 mg 22%
Vitamine B6 0.356 mg 21%
Cobalamine [B12] 1.905 mcg 0%
Floate [B9] 115.964 mcg 0%
Vitamine C 26.944 mg 30%
Vitamine D 9.696 mcg 48%
Vitamine E 1.662 mg 11%
Vitamine K 23.012 mcg 19%
Bétaïne 61.349 mg 0%
Choline 82.968 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 44 g 16%
Sugars 7.9 g 16%
Fibres alimentaires 6.3 g 22%
Carbohydrate 9.8 g 0%
Glucides nets 36.1g
acides aminés
nutriment Quantité DV
Alanine 0.788 g 0%
Arginine 0.907 g 0%
Acide aspartique 1.394 g 0%
Cystéine 0.133 g 0%
Acide glutamique 2.044 g 0%
Glycine 0.621 g 0%
Histidine 0.377 g 0%
Isoleucine 0.608 g 0%
Leucine 1.059 g 0%
Lysine 1.164 g 0%
Méthionine 0.362 g 0%
Phénylalanine 0.539 g 0%
Proline 0.482 g 0%
Sérine 0.544 g 0%
Thréonine 0.59 g 0%
Tryptophane 0.141 g 0%
Tyrosine 0.446 g 0%
Valine 0.692 g 0%
Minéraux
nutriment Quantité DV
Calcium 113.03 mg 9%
Cuivre 0.36 mg 40%
Fluorure 0 mcg 0%
Fer 4.08 mg 23%
Magnésium 61.84 mg 15%
Manganèse 1.02 mg 44%
Phosphore 258.23 mg 21%
Potassium 364.27 mg 8%
Sélénium 40.31 mcg 73%
Sodium 725.02 mg 32%
Zinc 1.76 mg 16%
autres
nutriment Quantité DV
Eau 119.003 g 0%
Cendres 3.516 g 0%