Your Recipe

Salmon and quinoa salad

Ingrédient Quantité Calories
Jus de citron 60g 13kcal
Concombre 130g 21kcal
Petits pois 200g 168kcal
Quinoa 200g 240kcal
Eau du robinet 750g 0kcal
Huile d'olive 28g 248kcal
Poisson, saumon, chinook, fumé 150g 176kcal
Menthe poivrée fraîche 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.

Valeurs nutritives
Taille des portions 383 g | ml
Quantité par portion 219
916
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.8g 13%
Gras saturés 1.5g 7%
Sodium 267mg 12%
Total des glucides 21g 8%
Fibres alimentaires 4.7g 17%
Sucre 4.3g
Protéine 12g 24%
Vitamine D 6.4mcg 32%
Calcium 47mg 4%
Fer 2.2mg 12%
Potassium 372mg 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.
Vitamines
nutriment Quantité DV
Vitamine A 39.325 mcg 4%
Thiamine [B1] 0.207 mg 17%
Riboflavine [B2] 0.19 mg 15%
Niacine [B3] 3.096 mg 19%
Acide pantothénique [B5] 0.519 mg 10%
Vitamine B6 0.302 mg 18%
Cobalamine [B12] 1.26 mcg 0%
Floate [B9] 62.8 mcg 0%
Vitamine C 15.008 mg 17%
Vitamine D 6.413 mcg 32%
Vitamine E 1.932 mg 13%
Vitamine K 22.532 mcg 19%
Bétaïne 0.107 mg 0%
Choline 62.461 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 21.2 g 8%
Sugars 4.3 g 9%
Fibres alimentaires 4.7 g 17%
Carbohydrate 20.7 g 0%
Glucides nets 16.9g
acides aminés
nutriment Quantité DV
Alanine 0.64 g 0%
Arginine 0.813 g 0%
Acide aspartique 1.153 g 0%
Cystéine 0.124 g 0%
Acide glutamique 1.759 g 0%
Glycine 0.543 g 0%
Histidine 0.324 g 0%
Isoleucine 0.503 g 0%
Leucine 0.868 g 0%
Lysine 0.922 g 0%
Méthionine 0.295 g 0%
Phénylalanine 0.473 g 0%
Proline 0.458 g 0%
Sérine 0.469 g 0%
Thréonine 0.478 g 0%
Tryptophane 0.125 g 0%
Tyrosine 0.337 g 0%
Valine 0.576 g 0%
Minéraux
nutriment Quantité DV
Calcium 47.03 mg 4%
Cuivre 0.31 mg 35%
Fluorure 133.92 mcg 0%
Fer 2.17 mg 12%
Magnésium 68.25 mg 16%
Manganèse 0.66 mg 29%
Phosphore 207.74 mg 17%
Potassium 371.76 mg 8%
Sélénium 14.61 mcg 27%
Sodium 266.6 mg 12%
Zinc 1.39 mg 13%
autres
nutriment Quantité DV
Eau 337.056 g 0%
Cendres 2.271 g 0%