Your Recipe

Smashed Pea and Smoked Salmon Toast

Ingredient Amount Calories
Olive oil 14g 124kcal
Bread, french or vienna, whole wheat 72g 172kcal
Fish, salmon, chinook, smoked 56.699g 66kcal
Peas, green, frozen, unprepared 67g 52kcal

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 210 g | ml
Amount Per Portion 414
1731
kcal
kilojoules
% Daily Value *
Total Fat 17g 22%
Saturated Fat 2.5g 13%
Sodium 724mg 31%
Total Carbohydrate 44g 16%
Dietary Fiber 6g 22%
Sugar 3.4g
Protein 20g 40%
Vitamin D 9.7mcg 48%
Calcium 51mg 4%
Iron 2.1mg 12%
Potassium 319mg 7%
* 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 83.752 mcg 9%
Thiamin [B1] 0.562 mg 47%
Riboflavin [B2] 0.306 mg 24%
Niacin [B3] 6.64 mg 42%
Pantothenic acid [B5] 0.86 mg 17%
Vitamin B6 0.334 mg 20%
Cobalamin [B12] 1.905 mcg 0%
Floate [B9] 130.964 mcg 0%
Vitamin C 12.06 mg 13%
Vitamin D 9.696 mcg 48%
Vitamin E 3.011 mg 20%
Vitamin K 27.682 mcg 23%
Betaine 0.014 mg 0%
Choline 76.082 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 44.5 g 16%
Sugars 3.4 g 7%
Dietary fiber 6 g 22%
Carbohydrate 0 g 0%
Net carbs 41.1g
Aminoacids
Nutrient Amount DV
Alanine 0.782 g 0%
Arginine 0.896 g 0%
Aspartic acid 1.38 g 0%
Cysteine 0.132 g 0%
Glutamic acid 2.024 g 0%
Glycine 0.616 g 0%
Histidine 0.373 g 0%
Isoleucine 0.603 g 0%
Leucine 1.051 g 0%
Lysine 1.156 g 0%
Methionine 0.36 g 0%
Phenylalanine 0.533 g 0%
Proline 0.478 g 0%
Serine 0.54 g 0%
Threonine 0.585 g 0%
Tryptophan 0.14 g 0%
Tyrosine 0.423 g 0%
Valine 0.686 g 0%
Minerals
Nutrient Amount DV
Calcium 51.36 mg 4%
Copper 0.35 mg 39%
Fluoride 0 mcg 0%
Iron 2.13 mg 12%
Magnesium 65.07 mg 15%
Manganese 0.23 mg 10%
Phosphorus 262.41 mg 21%
Potassium 319.23 mg 7%
Selenium 42.25 mcg 77%
Sodium 723.66 mg 31%
Zinc 1.56 mg 14%
Other
Nutrient Amount DV
Water 123.079 g 0%
Ash 3.247 g 0%