Your Recipe

Feta and sunflower seed-crusted salmon with zucchini parmesan fries 

Ingrédient Quantité Calories
Courgettes 646g 136kcal
Graines de tournesol 33.2g 194kcal
Fromage feta 56.7g 150kcal
Huile d'olive 14g 124kcal
Graine de cumin 2.03g 8kcal
Romarin séché 1.42g 3kcal
Fromage, parmesan, râpé 14.7g 62kcal
Épinards, bébé 120g 25kcal
Saumon de l'Atlantique, sauvage, cru 400g 568kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 zucchini, cut into thin batons/chips
1 tablespoon olive oil
2 teaspoons dried basil
1 teaspoon cumin
1 tablespoon parmesan, grated
2oz reduced-fat feta, crumbled
¼ cup sunflower seeds, chopped
4 x 4oz salmon fillets, skin on
4 cups baby spinach leaves
olive oil spray
Instructions
1Preheat the air fryer to 360°F. In a bowl, combine zucchini chips, olive oil, basil, cumin and parmesan, coating the zucchini well. Cook for 10 minutes until lightly golden and crispy. Remove chips from the basket and keep warm.

2Crumble the feta with the sunflower seeds until slightly combined. Spray the salmon fillets with olive oil and press the mixture onto the fillets. Cook salmon fillets for 10 minutes or until the coating is crispy and the salmon is cooked through.

3Serve the salmon fillets with the zucchini chips and spinach leaves.

Valeurs nutritives
Taille des portions 322 g | ml
Quantité par portion 317
1328
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 4.4g 22%
Sodium 310mg 13%
Total des glucides 8.6g 3%
Fibres alimentaires 3.2g 11%
Sucre 0.2g
Protéine 30g 60%
Vitamine D 0.1mcg 0%
Calcium 188mg 14%
Fer 3.7mg 20%
Potassium 1493mg 32%
* 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 164.078 mcg 18%
Thiamine [B1] 0.466 mg 39%
Riboflavine [B2] 0.664 mg 51%
Niacine [B3] 10.04 mg 63%
Acide pantothénique [B5] 2.507 mg 50%
Vitamine B6 1.288 mg 76%
Cobalamine [B12] 3.469 mcg 0%
Floate [B9] 116.628 mcg 0%
Vitamine C 63.18 mg 70%
Vitamine D 0.057 mcg 0%
Vitamine E 3.506 mg 23%
Vitamine K 8.799 mcg 7%
Bétaïne 3.006 mg 0%
Choline 7.605 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.6 g 3%
Sugars 0.2 g 0%
Fibres alimentaires 3.2 g 11%
Carbohydrate 7.6 g 0%
Glucides nets 8.3g
acides aminés
nutriment Quantité DV
Alanine 1.617 g 0%
Arginine 1.643 g 0%
Acide aspartique 2.892 g 0%
Cystéine 0.31 g 0%
Acide glutamique 4.247 g 0%
Glycine 1.258 g 0%
Histidine 0.79 g 0%
Isoleucine 1.284 g 0%
Leucine 2.212 g 0%
Lysine 2.321 g 0%
Méthionine 0.744 g 0%
Phénylalanine 1.127 g 0%
Proline 1.142 g 0%
Sérine 1.245 g 0%
Thréonine 1.147 g 0%
Tryptophane 0.319 g 0%
Tyrosine 0.941 g 0%
Valine 1.486 g 0%
Minéraux
nutriment Quantité DV
Calcium 187.87 mg 14%
Cuivre 0.6 mg 67%
Fluorure 0 mcg 0%
Fer 3.67 mg 20%
Magnésium 145.53 mg 35%
Manganèse 0.7 mg 30%
Phosphore 491.25 mg 39%
Potassium 1493.42 mg 32%
Sélénium 45.58 mcg 83%
Sodium 309.85 mg 13%
Zinc 3.15 mg 29%
autres
nutriment Quantité DV
Eau 255.142 g 0%
Cendres 6.058 g 0%