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Salmon and Broccoli

Ingrédient Quantité Calories
Citron 174g 50kcal
Broccoli 250g 85kcal
Graines de sésame 35.48g 203kcal
Ail 9g 13kcal
Huile d'olive 84g 743kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 13g 4kcal
Huile, sésame, salade ou cuisson 17.7g 156kcal
Sauce soja à base de soja et de blé (Shoyu) 96g 51kcal
Saumon de l'Atlantique, sauvage, cru 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients of Salmon and BroccoliFor Steamed Salmon in Asian Dressing:
170x4 gram Fresh salmon
6 tbsp Olive oil
SaltFreshly
grounded pepper
2 Lemons
50 ml Groundnut oil
2 tbsp Sesame oil
For Broccoli with Sesame Seed and Soy and Ginger Dressing:
250 gram Broccoli
4 tbsp Sesame seed
3 cloves Garlic, peeled
6 tbsp Soya sauce
1 Lemon
2 Spring onions,
choppedGinger
Garlic
Red chilli
How to Make Salmon and Broccoli
Prepare Steamed Salmon in Asian Dressing:
1.Place the salmon on a plate. Make incisions on both sides of the fish.
2.Pour about 3 tsp of olive oil over the fish, add salt and pepper. Massage well into the fish.
3.Sprinkle lemon zest and place lemon rounds over the fish.
4.Now place the plate into the steamer wok and cover it with a big pan. Let it steam for 10-12 minutes.
Prepare Broccoli with Sesame Seed and Soy and Ginger Dressing:1.Cut off dry ends of the broccoli stock.
2.Add broccoli to boiling water and let it steam for about 5 minutes and then drain out the water.
3.In a deep pan, add 50ml of groundnut oil and leave it to boil.
4.In another pan, add 4 tbsp of sesame seeds and toast until light brown. Keep it aside in a bowl.
5.In the same pan, add 2 tbsp of olive oil, add sliced garlic and fry until golden brown.
Prepare Broccoli Dressing:
1.In a bowl, take 2 tbsp olive oil,
2 tbsp sesame oil,
3 tbsp soya sauce,
juice of 1 lemon and grated ginger.
2.Pour this dressing over the steamed broccoli, sprinkle sesame seeds and garlic chips over it.
Prpeare Salmon Dressing:
1.Remove lemon rounds from the fish.
2.Sprinkle chopped spring onions, ginger, garlic and red chillies over the fish.
3.Pour 1 ladle of boiling groundnut oil over the fish.
4.Cover the fish with broccoli

Valeurs nutritives
Taille des portions 340 g | ml
Quantité par portion 568
2376
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 41g 53%
Gras saturés 5.9g 29%
Sodium 1417mg 62%
Total des glucides 12g 5%
Fibres alimentaires 4.2g 15%
Sucre 2.4g
Protéine 40g 79%
Vitamine D 0mcg 0%
Calcium 162mg 12%
Fer 3.9mg 22%
Potassium 1255mg 27%
* 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 41.835 mcg 5%
Thiamine [B1] 0.53 mg 44%
Riboflavine [B2] 0.794 mg 61%
Niacine [B3] 14.765 mg 92%
Acide pantothénique [B5] 3.361 mg 67%
Vitamine B6 1.67 mg 98%
Cobalamine [B12] 5.406 mcg 0%
Floate [B9] 100.771 mcg 0%
Vitamine C 80.118 mg 89%
Vitamine D 0 mcg 0%
Vitamine E 3.681 mg 25%
Vitamine K 83.51 mcg 70%
Bétaïne 7.173 mg 0%
Choline 21.535 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.5 g 5%
Sugars 2.4 g 5%
Fibres alimentaires 4.2 g 15%
Carbohydrate 11 g 0%
Glucides nets 10.1g
acides aminés
nutriment Quantité DV
Alanine 2.263 g 0%
Arginine 2.5 g 0%
Acide aspartique 3.993 g 0%
Cystéine 0.441 g 0%
Acide glutamique 6.134 g 0%
Glycine 1.861 g 0%
Histidine 1.121 g 0%
Isoleucine 1.755 g 0%
Leucine 3.083 g 0%
Lysine 3.333 g 0%
Méthionine 1.099 g 0%
Phénylalanine 1.565 g 0%
Proline 1.458 g 0%
Sérine 1.637 g 0%
Thréonine 1.67 g 0%
Tryptophane 0.458 g 0%
Tyrosine 1.298 g 0%
Valine 1.992 g 0%
Minéraux
nutriment Quantité DV
Calcium 162.11 mg 12%
Cuivre 0.85 mg 94%
Fluorure 0 mcg 0%
Fer 3.92 mg 22%
Magnésium 116.01 mg 28%
Manganèse 0.68 mg 29%
Phosphore 488.49 mg 39%
Potassium 1254.64 mg 27%
Sélénium 67.3 mcg 122%
Sodium 1416.91 mg 62%
Zinc 2.31 mg 21%
autres
nutriment Quantité DV
Eau 232.71 g 0%
Cendres 8.953 g 0%