Your Recipe

Za’atar Salmon with Lemon Herb Couscous

Ingrédient Quantité Calories
Jus de citron 14.4g 3kcal
Oignons 98.5g 39kcal
Fromage feta 170g 451kcal
Couscous sec 180g 677kcal
Pignons de pin 30g 202kcal
Ail 3g 4kcal
Sel de table 1.4g 0kcal
Eau du robinet 236.59g 0kcal
Huile d'olive 28g 248kcal
Persil frais 7.69g 3kcal
Aneth frais 6.8g 3kcal
Poisson, saumon, chinook, fumé 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.

Valeurs nutritives
Taille des portions 424 g | ml
Quantité par portion 676
2830
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 32g 40%
Gras saturés 9.2g 46%
Sodium 2176mg 95%
Total des glucides 40g 15%
Fibres alimentaires 3.1g 11%
Sucre 1.4g
Protéine 55g 111%
Vitamine D 41mcg 205%
Calcium 262mg 20%
Fer 3.5mg 19%
Potassium 614mg 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 127.656 mcg 14%
Thiamine [B1] 0.235 mg 20%
Riboflavine [B2] 0.658 mg 51%
Niacine [B3] 13.266 mg 83%
Acide pantothénique [B5] 3.049 mg 61%
Vitamine B6 0.942 mg 55%
Cobalamine [B12] 8.446 mcg 0%
Floate [B9] 40.643 mcg 0%
Vitamine C 7.511 mg 8%
Vitamine D 40.945 mcg 205%
Vitamine E 4.915 mg 33%
Vitamine K 40.892 mcg 34%
Bétaïne 0.062 mg 0%
Choline 217.557 mg 40%
Carbohydrates
nutriment Quantité DV
Total des glucides 40.5 g 15%
Sugars 1.4 g 3%
Fibres alimentaires 3.1 g 11%
Carbohydrate 40.4 g 0%
Glucides nets 39.1g
acides aminés
nutriment Quantité DV
Alanine 3.049 g 0%
Arginine 3.144 g 0%
Acide aspartique 5.006 g 0%
Cystéine 0.672 g 0%
Acide glutamique 9.674 g 0%
Glycine 2.307 g 0%
Histidine 1.555 g 0%
Isoleucine 2.551 g 0%
Leucine 4.492 g 0%
Lysine 4.55 g 0%
Méthionine 1.512 g 0%
Phénylalanine 2.259 g 0%
Proline 2.766 g 0%
Sérine 2.558 g 0%
Thréonine 2.302 g 0%
Tryptophane 0.643 g 0%
Tyrosine 1.899 g 0%
Valine 2.929 g 0%
Minéraux
nutriment Quantité DV
Calcium 262.18 mg 20%
Cuivre 0.78 mg 86%
Fluorure 42.39 mcg 0%
Fer 3.47 mg 19%
Magnésium 93.46 mg 22%
Manganèse 1.13 mg 49%
Phosphore 650.86 mg 52%
Potassium 614.29 mg 13%
Sélénium 81.18 mcg 148%
Sodium 2175.75 mg 95%
Zinc 2.89 mg 26%
autres
nutriment Quantité DV
Eau 281.028 g 0%
Cendres 9.307 g 0%