Your Recipe

Glazed salmon and avocado salad

Ingrédient Quantité Calories
Avocats 150g 240kcal
Grenades 130.56g 108kcal
Jus de citron 28.7g 6kcal
Chou rouge 141.75g 44kcal
Saumon rose 300g 381kcal
Haricots verts 250g 78kcal
Graines de tournesol 16.62g 97kcal
Sirop d'érable 9.96g 26kcal
Persil frais 15g 5kcal
Épinards, bébé 100g 21kcal
Edamame, congelé, non préparé 145g 175kcal

Recipe Tags:

Food

Recipe Instructions:


Ingredients

2 tbsp fresh lemon juice

1 tbsp pomegranate molasses

2 tsp maple syrup

2 x 150g skinless salmon fillets

250g green beans, halved lengthways

145g (1 cup) podded frozen edamame

100g baby spinach

1⁄4 small red cabbage, shredded

1 avocado, sliced

1⁄2 cup fresh continental parsley leaves

2 tbsp pomegranate arils

1 tbsp sunflower seeds

4 Method Steps

Step 1
Combine 1 tbsp lemon juice, 3 tsp pomegranate molasses and 1 tsp maple syrup in a shallow dish. Add the salmon and turn to coat. Set aside for 10 minutes to marinate. Combine remaining lemon juice, molasses and maple syrup in a small bowl.
Step 2
Meanwhile, cook the green beans and edamame in a steamer basket over a saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain well.
Step 3
Heat a large chargrill pan or non-stick frying pan over medium-high heat and spray lightly with oil. Cook the salmon for 2-3 minutes each side or until golden, caramelised and cooked to your liking. Set aside to cool slightly then break into large flakes.
Step 4
Combine the spinach, cabbage, avocado, parsley, beans and edamame in a large bowl. Divide among serving plates. Top with the salmon, pomegranate arils, sunflower seeds and dressing. Serve immediately.

Valeurs nutritives
Taille des portions 322 g | ml
Quantité par portion 295
1236
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 14g 17%
Gras saturés 1.9g 9%
Sodium 106mg 5%
Total des glucides 23g 8%
Fibres alimentaires 9g 32%
Sucre 11g
Protéine 24g 49%
Vitamine D 8.2mcg 41%
Calcium 103mg 8%
Fer 3.1mg 17%
Potassium 1115mg 24%
* 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 162.695 mcg 18%
Thiamine [B1] 0.341 mg 28%
Riboflavine [B2] 0.39 mg 30%
Niacine [B3] 8.224 mg 51%
Acide pantothénique [B5] 1.825 mg 36%
Vitamine B6 0.889 mg 52%
Cobalamine [B12] 3.113 mcg 0%
Floate [B9] 231.086 mcg 0%
Vitamine C 51.562 mg 57%
Vitamine D 8.175 mcg 41%
Vitamine E 3.315 mg 22%
Vitamine K 125.119 mcg 104%
Bétaïne 3.575 mg 0%
Choline 117.962 mg 21%
Carbohydrates
nutriment Quantité DV
Total des glucides 23.1 g 8%
Sugars 10.7 g 21%
Fibres alimentaires 9 g 32%
Carbohydrate 19.5 g 0%
Glucides nets 12.4g
acides aminés
nutriment Quantité DV
Alanine 1.307 g 0%
Arginine 1.44 g 0%
Acide aspartique 2.829 g 0%
Cystéine 0.209 g 0%
Acide glutamique 3.492 g 0%
Glycine 1.262 g 0%
Histidine 0.581 g 0%
Isoleucine 0.961 g 0%
Leucine 0.908 g 0%
Lysine 1.757 g 0%
Méthionine 0.539 g 0%
Phénylalanine 0.956 g 0%
Proline 1.054 g 0%
Sérine 1.095 g 0%
Thréonine 1.053 g 0%
Tryptophane 0.253 g 0%
Tyrosine 0.761 g 0%
Valine 1.117 g 0%
Minéraux
nutriment Quantité DV
Calcium 103.31 mg 8%
Cuivre 0.44 mg 49%
Fluorure 14.5 mcg 0%
Fer 3.11 mg 17%
Magnésium 119.12 mg 28%
Manganèse 0.97 mg 42%
Phosphore 362.62 mg 29%
Potassium 1115.19 mg 24%
Sélénium 27.59 mcg 50%
Sodium 105.94 mg 5%
Zinc 1.77 mg 16%
autres
nutriment Quantité DV
Eau 258.424 g 0%
Cendres 3.978 g 0%