Tuis / world / Europa / Swede / Glasnoedelslaai met garnale, inkvis, salmkuit en chili-lemmetjiesous

Glasnoedelslaai met garnale, inkvis, salmkuit en chili-lemmetjiesous

Glasnoedelslaai met garnale, inkvis, salmkuit en chili-lemmetjiesous
0 gebruikers hou van hierdie kos | 0 gebruikers het hierdie kos gestoor

Voedingsfeite

Per porsie van 340 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 365 kcal
18% DV
Totale vet 16.0g
25% DV
Mono-onversadigde vet7.6g
Poli-onversadigde vet4.1g
Versadigde vet2.6g
Totale koolhidrate 31.0g
10% DV
Vesel3.0g
Stysel22.0g
Suikers6.0g
Proteïen 24.0g
48% DV
Dierlike proteïen24.0g

Oor

’n Ligte maar proteïenryke seekosslaai met glasnoedels, garnale, inkvis, salmkuit, groente, grondboontjies en ’n suur-pittige sous. Dit is matig in kalorieë, relatief hoog in natrium, en bied ’n kombinasie van dierlike proteïen en verfynde koolhidrate.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)8.0mcg27%
Cholien82.0mg15%
Folaat (B9)58.0mcg14%
Niasien (B3)3.8mg24%
Pantoteensuur (B5)0.9mg18%
Riboflavien (B2)0.2mg17%
Tiamien (B1)0.2mg15%
Vitamien A210.0mcg23%
Vitamien B123.9mcg163%
Vitamien B60.3mg16%
Vitamien C18.0mg20%
Vitamien D6.0mcg30%
Vitamien E1.8mg12%
Vitamien K65.0mcg54%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium92.0mg9%
Koper420.0mcg47%
Yster2.6mg14%
Magnesium52.0mg12%
Fosfor265.0mg38%
Kalium520.0mg11%
Selenium42.0mcg76%
Natrium1180.0mg51%
Sink1.9mg17%

Glasnoedelslaai met Garnale, Inkvis, Salmkuit en Chili-Lemmetjie-sous

Inleiding



Hierdie slaai is gebou op kontras: syagtige noedels, skoon seekos, skerp sous en die stille rykheid van salmkuit. Die groente word bros gehou, die geurmiddels helder, en die finale samestelling doelbewus lig sodat elke element onderskeibaar bly. Dit moet presies, koel en volledig smaak.

Resep-noodsaaklikhede



  • Gereggroep: Seekosslaai

  • Kookkuns of oorsprong: Suidoos-Asies-geïnspireer

  • Gangtipe: Hoofgereg

  • Opbrengs: 1 porsie

  • Porsiegrootte: 340 g

  • Voorbereidingstyd: 20 minute

  • Gaarmaaktyd: 8 minute

  • Totale tyd: 28 minute

  • Moeilikheidsgraad: Matig


  • Toerusting



  • Medium kastrol

  • Mengbak

  • Fyn sif

  • Skerp mes

  • Snyplank

  • Slaaibak

  • Klein bakkie

  • Tang


  • Bestanddele



    Slaai


  • Glasnoedels, 60 g

  • Garnale, geskil en skoongemaak, 70 g

  • Inkvis, skoongemaak en in ringe gesny, 50 g

  • Salmkuit, 15 g

  • Slaaiblare, in happiegrootte stukke geskeur, 35 g

  • Tamatie, in wiggies gesny, 40 g

  • Wortel, in julienne gesny, 20 g

  • Rooi ui, dun gesny, 15 g

  • Grondbone, liggies fyngedruk, 15 g


  • Chili-sous


  • Vissous, 18 g

  • Lemmetjiesap, 18 g

  • Chili, fyn gekap, 4 g

  • Knoffel, fyn gemaal, 4 g

  • Suiker, 6 g


  • Metode



  • 1. Bring water in 'n medium kastrol tot 'n bestendige kookpunt. Voeg die glasnoedels by en kook vir 3 tot 4 minute, net totdat dit soepel en deurskynend is. Dreineer onmiddellik, spoel kortliks onder koue water af, en dreineer weer deeglik. Die noedels moet sag wees maar steeds veerkragtig, sonder enige styselagtige oorblyfsel.


  • 2. Plaas die kastrol terug op die hitte en bring vars water tot 'n sagte prut. Voeg die garnale en inkvis afsonderlik of saam by, en kook vir 1 tot 2 minute, net totdat die garnale ondeursigtig word en die inkvis skaars ferm is. Dreineer dadelik en koel vinnig af. Die seekos moet klam bly en skoon smaak, nooit rubberagtig nie.


  • 3. Meng die vissous, lemmetjiesap, chili, knoffel en suiker in 'n klein bakkie. Roer totdat die suiker oplos en die sous skerp gebalanseerd smaak, met sout, suur, hitte en 'n ingehoue soetheid in ewewig.


  • 4. Meng die glasnoedels, garnale, inkvis, slaaiblare, tamatie, wortel en rooi ui in 'n slaaibak. Voeg net genoeg sous by om die bestanddele liggies te bedek en meng met 'n tang totdat die noedels eweredig geur is en die groente bros bly.


  • 5. Skep die slaai oor op 'n opdienbord of vlak bak. Skep die salmkuit bo-oor in 'n netjiese lyn of klein hopie, en rond af met die fyngedrukte grondbone. Die oppervlak moet netjies saamgestel lyk, met die kuit ongeskonde en die grondbone wat 'n laaste droë krakerigheid gee.


  • Uitplasing en bediening



    Rangskik die slaai in 'n kompakte hoop met die seekos sigbaar op die oppervlak. Hou die salmkuit as die finale aksent sodat die soutige rykheid daarvan onderskeibaar bly teenoor die helder sous en koel groente. Bedien onmiddellik, terwyl die noedels nog soepel is en die slaaiblare steeds bros.

    Professionele notas



  • Die noedels moet goed gedreineer word; oortollige water sal die sous verdun en die gereg afplat.

  • Geur eers liggies met die sous. Die slaai moet glans, nie plas nie.

  • Voeg die salmkuit eers aan die einde by sodat die tekstuur ongerep bly.
  • GlutenvrySuiwelvryGebalanseerd
    Laai af op die App Store

    Feel Better.

    OKKAI engine computes your next meal.

    OKKAI dashboard
    Food detail
    OKKAI engine

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.