Your Recipe

Salmon with salsa verde

Ingrédient Quantité Calories
Jus de citron 86.4g 19kcal
Pignons de pin 17.4g 117kcal
Persil frais 25g 9kcal
Aneth frais 25g 11kcal
Menthe poivrée fraîche 25g 18kcal
Gros grain de moutarde 10g 0kcal
Câpres, en conserve 15g 3kcal
Olives, mûres, en conserve (petites-très grandes) 200g 232kcal
Saumon sockeye, cru 800g 1048kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 x 25g pack dill, roughly chopped
1 x 25g pack mint, tough stalks removed and roughly chopped
1 x 25g pack flat-leaf parsley, roughly chopped
1 x 25g pack chives, roughly chopped
1 ½ tbsp wholegrain mustard
2 tbsp caper
2 tbsp toasted pine nut
1 x 200g tin green olive stuffed with anchovies, drained (85g)
2 lemons, juice only
4 salmon fillets
To serve (optional)
175g wild and white basmati rice
50g stoned marinated black kalamata olive
75g toasted pine nut
1 red pepper, chopped
Method
STEP 1
Preheat the oven to 200C/fan 180C/gas 6. To make the salsa verde, put the herbs, mustard, capers, pine nuts, olives and the juice of the 1 ½ lemons in a food processor and pulse until roughly chopped.

STEP 2
Put the salmon fillets on a lightly oiled baking sheet. Squeeze over the juice of the remaining half lemon and season with freshly ground black pepper. Cook in the oven for 10 – 12 minutes or until cooked through.

STEP 3
If serving with the rice, cook the rice according to the packet instructions. Mix together the olives, pine nuts and red pepper. Once the rice is cooked, stir through the olive mix.

STEP 4
Pile the salsa verde on top of the salmon fillets. Serve with the rice.

Valeurs nutritives
Taille des portions 301 g | ml
Quantité par portion 364
1524
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 18g 23%
Gras saturés 3g 15%
Sodium 621mg 27%
Total des glucides 7g 3%
Fibres alimentaires 2g 7%
Sucre 0.8g
Protéine 46g 92%
Vitamine D 34mcg 168%
Calcium 102mg 8%
Fer 5.4mg 30%
Potassium 904mg 19%
* 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 170.494 mcg 19%
Thiamine [B1] 0.301 mg 25%
Riboflavine [B2] 0.474 mg 36%
Niacine [B3] 17.554 mg 110%
Acide pantothénique [B5] 2.261 mg 45%
Vitamine B6 1.507 mg 89%
Cobalamine [B12] 9.38 mcg 0%
Floate [B9] 44.662 mcg 0%
Vitamine C 24.618 mg 27%
Vitamine D 33.513 mcg 168%
Vitamine E 3.003 mg 20%
Vitamine K 107.267 mcg 89%
Bétaïne 0.017 mg 0%
Choline 198.923 mg 36%
Carbohydrates
nutriment Quantité DV
Total des glucides 7 g 3%
Sugars 0.8 g 2%
Fibres alimentaires 2 g 7%
Carbohydrate 2.5 g 0%
Glucides nets 6.3g
acides aminés
nutriment Quantité DV
Alanine 2.862 g 0%
Arginine 3.05 g 0%
Acide aspartique 4.722 g 0%
Cystéine 0.513 g 0%
Acide glutamique 6.791 g 0%
Glycine 2.225 g 0%
Histidine 1.233 g 0%
Isoleucine 2.208 g 0%
Leucine 3.782 g 0%
Lysine 4.402 g 0%
Méthionine 1.466 g 0%
Phénylalanine 1.888 g 0%
Proline 1.734 g 0%
Sérine 1.859 g 0%
Thréonine 2.147 g 0%
Tryptophane 0.576 g 0%
Tyrosine 2.08 g 0%
Valine 2.537 g 0%
Minéraux
nutriment Quantité DV
Calcium 102.3 mg 8%
Cuivre 0.36 mg 40%
Fluorure 0 mcg 0%
Fer 5.44 mg 30%
Magnésium 87.01 mg 21%
Manganèse 0.58 mg 25%
Phosphore 554.93 mg 44%
Potassium 904.03 mg 19%
Sélénium 60.15 mcg 109%
Sodium 621.1 mg 27%
Zinc 1.53 mg 14%
autres
nutriment Quantité DV
Eau 223.954 g 0%
Cendres 4.496 g 0%