Your Recipe

Roasted Salmon Quinoa Bowls

Składnik Ilość Kalorie
Liście kolendry (Cilantro) 15g 3kcal
Ogórek 150g 24kcal
Quinoa 340g 408kcal
Oliwa z oliwek 27.5g 243kcal
Chili w proszku 5.91g 17kcal
Cydr jabłkowy 43.2g 20kcal
Sól koszerna 5g 0kcal
Sok limonkowy 78.86g 20kcal
Ryby, łosoś atlantycki, dzikie, surowe 680.4g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
340 g quinoa *see note
4 salmon fillets (about 6 ounces each) *see note
2 tablespoons olive oil
salt and pepper
8 g tightly packed cilantro chopped
1/2 cucumber thinly sliced
Chili Lime Dressing
59.15 ml olive oil
78.86 ml freshly squeezed lime juice
3 tablespoons apple cider vinegar
1 tablespoon chili powder
1 teaspoon kosher salt
4 tablespoons chopped cilantro
Instructions
Salmon
Preheat the oven to 425 F. Line a baking sheet with aluminum foil and grease with olive oil
Pat the salmon dry with a paper towel and place the fillets skin side down on the prepared baking sheet.
Rub the fillets with olive oil and sprinkle with salt and pepper.
Roast in the preheated oven for about 15 minutes, until it just flakes with a fork.
Quinoa
While the salmon is roasting, combine the quinoa with 2 cups of water and a pinch of salt in a medium saucepan.
Bring to a boil uncovered and reduce heat to low to maintain a simmer.
Simmer until all the water is absorbed, about 15-20 minutes.
Remove the pot from the heat and cover for about 5 minutes to let the quinoa steam and finish cooking.
Remove the lid and fluff the quinoa with a fork.
Dressing
With a whisk, combine the olive oil, lime juice, apple cider vinegar, chili powder, cilantro, and salt.
To serve: Combine the quinoa with about ¼ cup of dressing (to taste). Divide quinoa between 4 bowls. Place a piece of salmon over each bed of quinoa, add cucumber slices and sprinkle with chopped cilantro. Drizzle salmon with additional dressing.
Notes
*Depending on the brand of quinoa you buy, it may be necessary to rinse it before cooking. This is because quinoa has a natural coating, called saponin, that can make it taste bitter or soapy if it's not throughly rinsed off.
That said, most packaged quinoa has been pre-rinsed and should be fine to cook as-is. If you buy bulk, you might want to rinse it to be safe.
*Most salmon sold in grocery stores is farm-raised, but wild-caught salmon is definitely the way to go if you can get your hands on it. It's more nutritious and sustainable. Check with your fish monger!

dane odżywcze
Wielkość porcji 336 g | ml
Ilość na porcję 425
1779
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 20g 25%
Tłuszcz nasycony 2.9g 14%
Sód 618mg 27%
Węglowodany ogółem 23g 8%
Błonnik 3.3g 12%
Cukier 2.9g
Białko 38g 76%
Witamina D 0mcg 0%
Wapń 52mg 4%
Żelazo 3.1mg 17%
Potas 1117mg 24%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 57.23 mcg 6%
Tiamina [B1] 0.499 mg 42%
Ryboflawina [B2] 0.783 mg 60%
Niacyna [B3] 14.006 mg 88%
Kwas pantotenowy [B5] 2.988 mg 60%
Witamina B6 1.557 mg 92%
Kobalamina [B12] 5.409 mcg 0%
Kwas foliowy [B9] 85.56 mcg 0%
Witamina C 8.085 mg 9%
Witamina D 0 mcg 0%
Witamina E 2.238 mg 15%
Witamina K 23.594 mcg 20%
Betaina 0.086 mg 0%
Cholina 24.483 mg 4%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 23.2 g 8%
Sugars 2.9 g 6%
Błonnik 3.3 g 12%
Carbohydrate 20.3 g 0%
Węglowodany netto 20.3g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 2.217 g 0%
Arginina 2.335 g 0%
kwas asparaginowy 3.819 g 0%
Cysteina 0.42 g 0%
Kwas glutaminowy 5.642 g 0%
Glicyna 1.823 g 0%
Histydyna 1.108 g 0%
Izoleucyna 1.702 g 0%
Leucyna 2.989 g 0%
Lizyna 3.322 g 0%
Metionina 1.085 g 0%
Alanina 1.49 g 0%
Prolina 1.428 g 0%
Seryna 1.544 g 0%
Treonina 1.603 g 0%
Tryptofan 0.425 g 0%
Tyrozyna 1.218 g 0%
Walina 1.914 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 51.94 mg 4%
Miedź 0.63 mg 70%
Fluor 0.49 mcg 0%
Żelazo 3.12 mg 17%
Magnez 113.9 mg 27%
Mangan 0.64 mg 28%
Fosfor 488.15 mg 39%
Potas 1117.21 mg 24%
Selen 64.94 mcg 118%
Sód 618.26 mg 27%
Cynk 2.19 mg 20%
inne
składnik odżywczy Ilość DV
Woda 244.474 g 0%
Popiół 5.4 g 0%