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Salmon dengan Salsa Tomato Jagung

Salmon dengan Salsa Tomato Jagung
Direkodkan oleh @ishowspeed | 2 pengguna menyukai makanan ini | 0 pengguna menyimpan makanan ini

Fakta Pemakanan

Setiap hidangan 260g

% Nilai Harian berdasarkan diet 2000 kcal

Kalori 430 kcal
22% DV
Jumlah Lemak 27.0g
42% DV
Lemak Mono Tak Tepu12.8g
Lemak Poli Tak Tepu7.2g
Lemak Tepu4.8g
Jumlah Karbohidrat 14.0g
5% DV
Serat3.0g
Kanji5.0g
Jumlah Gula6.0g
Protein 33.0g
66% DV
Protein Haiwan33.0g

Tentang

Hidangan salmon bersaiz sederhana dengan salsa tomato-jagung yang segar. Tinggi protein dan lemak sihat, dengan karbohidrat yang agak rendah serta serat yang sederhana.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrienJumlahDV%Separuh hayat
Biotin (B7)6.0mcg20%
Kolina118.0mg21%
Folat (B9)42.0mcg11%
Niasin (B3)11.8mg74%
Asid Pantotenik (B5)1.9mg38%
Riboflavin (B2)0.3mg25%
Tiamina (B1)0.2mg18%
Vitamin A210.0mcg23%
Vitamin B124.6mcg192%
Vitamin B61.1mg65%
Vitamin C28.0mg31%
Vitamin D14.0mcg70%
Vitamin E3.2mg21%
Vitamin K32.0mcg27%

Mineral

NutrienJumlahDV%Separuh hayat
Kalsium46.0mg5%
Kuprum140.0mcg16%
Zat Besi1.6mg9%
Magnesium52.0mg12%
Fosforus360.0mg51%
Kalium860.0mg18%
Selenium52.0mcg95%
Natrium420.0mg18%
Zink0.9mg8%

Salmon dengan Salsa Tomato Jagung

Hidangan salmon ringkas yang digoreng atas kuali dan dihias dengan salsa segar tomato, jagung, dan lada. Ia merupakan hidangan utama yang ringan, berwarna-warni, dengan rasa savuri yang seimbang dan sedikit manis.

Bahan-bahan


  • Salmon 150 g

  • Tomato 35 g

  • Jagung 25 g

  • Lada benggala merah 15 g

  • Bawang merah 10 g

  • Parsli 5 g

  • Minyak zaitun 12 g

  • Bawang putih 3 g

  • Garam 2 g

  • Lada hitam 1 g

  • Paprika 2 g


    • Jumlah berat: 260 g

    Arahan


  • 1. Potong dadu halus tomato, jagung, lada benggala merah, bawang merah, parsli, dan bawang putih.

  • 2. Gaulkan sayur-sayuran yang telah dipotong dadu dengan 5 g minyak zaitun, garam, lada hitam, dan paprika untuk membuat salsa.

  • 3. Perasakan salmon dengan baki garam, lada hitam, dan paprika.

  • 4. Panaskan baki minyak zaitun dalam kuali di atas api sederhana dan masak salmon sehingga perang dan masak sepenuhnya, kira-kira 3 hingga 4 minit setiap sisi bergantung pada ketebalan.

  • 5. Sudukan salsa di atas salmon dan hidangkan segera.


    • Masa penyediaan


    10 minit

    Masa memasak


    8 minit

    Petua berguna


    Gunakan tomato yang masak ranum untuk rasa yang lebih baik. Jangan terlebih masak salmon supaya ia kekal lembap dan lembut.
    KetoBebas glutenBebas tenusuPaleoMediterraneanSeimbang
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