Your Recipe

Fresh salmon with Thai noodle salad

Ingrédient Quantité Calories
Mangue 50g 30kcal
Oranges 140g 66kcal
Haricots de Lima 125g 154kcal
Petits pois 75g 63kcal
Basilic frais 5.3g 1kcal
Poisson, saumon, chinook, fumé 400g 468kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 5g 2kcal

Recipe Instructions:

2 skinless salmon fillets
1 large orange, the juice and zest of half, the rest peeled and chopped
125g French beans, trimmed and halved
50g mange tout, shredded
75g frozen peas
75g vermicelli rice noodles
2 tsp red curry paste
1 tsp fish sauce
3 spring onions, finely chopped
half a pack basil or coriander, chopped

Method
STEP 1
Put a pan of water on to boil. Line a steamer with baking parchment, add the salmon fillets and scatter with a little of the orange zest. When the water is boiling, add the beans to the pan, put the salmon in the steamer on top and cook for 5 mins. Take the salmon off, and if it is cooked, set aside but add the peas and mange tout to the pan and cook for 1 min more, or if not quite cooked leave on top for the extra min. Drain the veg, but return the boiling water to the pan, add the noodles and leave to soak for 5 mins.

STEP 2
Put the curry paste and fish sauce in a salad bowl with the orange juice and a little of the remaining zest and the spring onions. Drain the noodles when they are ready and add to the salad bowl, toss well, then add the chopped orange with the basil or coriander and the cooked vegetables. Tip in the juice from the fish, then toss well and serve in bowls with the salmon on top.

Valeurs nutritives
Taille des portions 400 g | ml
Quantité par portion 392
1639
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.1g 12%
Gras saturés 2g 10%
Sodium 1357mg 59%
Total des glucides 33g 12%
Fibres alimentaires 7.6g 27%
Sucre 13g
Protéine 44g 88%
Vitamine D 34mcg 171%
Calcium 89mg 7%
Fer 4mg 22%
Potassium 991mg 21%
* 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 105.821 mcg 12%
Thiamine [B1] 0.301 mg 25%
Riboflavine [B2] 0.359 mg 28%
Niacine [B3] 11.25 mg 70%
Acide pantothénique [B5] 2.19 mg 44%
Vitamine B6 0.853 mg 50%
Cobalamine [B12] 6.72 mcg 0%
Floate [B9] 79.027 mcg 0%
Vitamine C 58.925 mg 65%
Vitamine D 34.2 mcg 171%
Vitamine E 3.226 mg 22%
Vitamine K 31.005 mcg 26%
Bétaïne 0.086 mg 0%
Choline 224.925 mg 41%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.9 g 12%
Sugars 13.4 g 27%
Fibres alimentaires 7.6 g 27%
Carbohydrate 32.7 g 0%
Glucides nets 19.5g
acides aminés
nutriment Quantité DV
Alanine 2.523 g 0%
Arginine 2.691 g 0%
Acide aspartique 4.494 g 0%
Cystéine 0.464 g 0%
Acide glutamique 6.388 g 0%
Glycine 2.075 g 0%
Histidine 1.279 g 0%
Isoleucine 2.06 g 0%
Leucine 3.463 g 0%
Lysine 3.812 g 0%
Méthionine 1.172 g 0%
Phénylalanine 1.746 g 0%
Proline 1.464 g 0%
Sérine 1.861 g 0%
Thréonine 1.881 g 0%
Tryptophane 0.491 g 0%
Tyrosine 1.375 g 0%
Valine 2.281 g 0%
Minéraux
nutriment Quantité DV
Calcium 89.37 mg 7%
Cuivre 0.78 mg 87%
Fluorure 0 mcg 0%
Fer 4.04 mg 22%
Magnésium 108.57 mg 26%
Manganèse 1.08 mg 47%
Phosphore 468.83 mg 38%
Potassium 991.29 mg 21%
Sélénium 67.29 mcg 122%
Sodium 1356.51 mg 59%
Zinc 1.66 mg 15%
autres
nutriment Quantité DV
Eau 301.536 g 0%
Cendres 7.385 g 0%