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Smashed Pea and Smoked Salmon Toast

Ingredient Amount Calories
Green Peas, raw (fresh) 67g 54kcal
Olive oil 4.67g 41kcal
Bread, wheat 72g 197kcal
Fish, salmon, chinook, smoked 56.699g 66kcal

Recipe Instructions:

INGREDIENTS
1
teaspoon olive oil
½
cup fresh (or frozen, thawed) peas
Salt
Pepper
2
slices whole wheat bread, toasted
2
ounces smoked salmon, sliced
DIRECTIONS
In a small skillet over medium-low heat, heat oil. Add peas, season with salt and pepper, and cook, stirring occasionally, until peas begin to soften, 2 minutes. Add 2 tablespoons water and cook, stirring, until water is evaporated and peas are very soft, 3 minutes more.
Transfer peas to a bowl and mash with a fork.
Spread pea mixture over toast. Top with smoked salmon.

Nutrition Facts
Portion Size 200 g | ml
Amount Per Portion 359
1503
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1.7g 9%
Sodium 725mg 32%
Total Carbohydrate 44g 16%
Dietary Fiber 6.3g 22%
Sugar 7.9g
Protein 22g 43%
Vitamin D 9.7mcg 48%
Calcium 113mg 9%
Iron 4.1mg 23%
Potassium 364mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 40.202 mcg 4%
Thiamin [B1] 0.487 mg 41%
Riboflavin [B2] 0.327 mg 25%
Niacin [B3] 8.101 mg 51%
Pantothenic acid [B5] 1.084 mg 22%
Vitamin B6 0.356 mg 21%
Cobalamin [B12] 1.905 mcg 0%
Floate [B9] 115.964 mcg 0%
Vitamin C 26.944 mg 30%
Vitamin D 9.696 mcg 48%
Vitamin E 1.662 mg 11%
Vitamin K 23.012 mcg 19%
Betaine 61.349 mg 0%
Choline 82.968 mg 15%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 44 g 16%
Sugars 7.9 g 16%
Dietary fiber 6.3 g 22%
Carbohydrate 9.8 g 0%
Net carbs 36.1g
Aminoacids
Nutrient Amount DV
Alanine 0.788 g 0%
Arginine 0.907 g 0%
Aspartic acid 1.394 g 0%
Cysteine 0.133 g 0%
Glutamic acid 2.044 g 0%
Glycine 0.621 g 0%
Histidine 0.377 g 0%
Isoleucine 0.608 g 0%
Leucine 1.059 g 0%
Lysine 1.164 g 0%
Methionine 0.362 g 0%
Phenylalanine 0.539 g 0%
Proline 0.482 g 0%
Serine 0.544 g 0%
Threonine 0.59 g 0%
Tryptophan 0.141 g 0%
Tyrosine 0.446 g 0%
Valine 0.692 g 0%
Minerals
Nutrient Amount DV
Calcium 113.03 mg 9%
Copper 0.36 mg 40%
Fluoride 0 mcg 0%
Iron 4.08 mg 23%
Magnesium 61.84 mg 15%
Manganese 1.02 mg 44%
Phosphorus 258.23 mg 21%
Potassium 364.27 mg 8%
Selenium 40.31 mcg 73%
Sodium 725.02 mg 32%
Zinc 1.76 mg 16%
Other
Nutrient Amount DV
Water 119.003 g 0%
Ash 3.516 g 0%