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somon

Somonul este un pește gras cu 208 calorii la 100 g, bogat în potasiu și proteine, ideal pentru mese consistente.

somon

Despre

Somonul este un pește gras, cu textură fragedă și un gust savuros, de la blând la moderat intens. Se gătește frecvent la cuptor, pe grătar, sub grill, afumat sau se consumă crud în preparate precum sushi și sashimi.

Informații nutriționale

Per 100 g

% Valoarea zilnică bazată pe o dietă de 2000 kcal

Calorii 208 kcal

10% DV

Grăsimi totale 13.4g

21% DV

Vitamina D3.1g

Vitamina K3.8g

Tiamină (B1)3.9g

Carbohidrați totali 0.0g

0% DV

Proteine 20.4g

41% DV

Proteină animală20.4g

Vitamine și minerale

Vitamine

Nutrient	Cantitate	VZ%	Timp de înjumătățire
Colină	89.0mg	16%
Folat (B9)	25.0mcg	6%
Niacină (B3)	8.7mg	54%
Acid pantotenic (B5)	1.6mg	32%
Riboflavină (B2)	0.4mg	29%
Tiamină (B1)	0.2mg	19%
Vitamina A	40.0mcg	4%
Vitamina B12	3.2mcg	133%
Vitamina B6	0.9mg	55%
Vitamina D	10.9mcg	55%
Vitamina E	2.8mg	19%
Vitamina K	0.5mcg	0%

Minerale

Nutrient	Cantitate	VZ%	Timp de înjumătățire
Calciu	9.0mg	1%
Cupru	0.0mcg	0%
Fier	0.3mg	2%
Magneziu	27.0mg	6%
Fosfor	252.0mg	36%
Potasiu	363.0mg	8%
Seleniu	36.5mcg	66%
Sodiu	59.0mg	3%
Zinc	0.6mg	6%

Rețete cu somon (56)

Smoked salmon avocado toast on whole-grain bread

Avocado toast with smoked salmon and tomato

Baked salmon with roasted sweet potato and steamed broccoli

Salmon, quinoa, spinach, and roasted red pepper lunch bowl

Grilled salmon quinoa bowl with kale and avocado

Salmon quinoa spinach bowl

Mic dejun japonez tradițional

Mic dejun japonez tradițional

Smoked salmon and avocado breakfast plate with tomato and cucumber

Smoked Salmon, Egg, and Tomato Plate

Smoked salmon and avocado breakfast plate with tomato and arugula

Smoked salmon breakfast plate with boiled egg, whole grain toast, and orange

Smoked salmon avocado toast with tomato on whole-grain bread

Smoked salmon and avocado whole-grain toast

Baked salmon with roasted potatoes and broccoli

Salmon quinoa power bowl with spinach and avocado

Salmon quinoa bowl with spinach and roasted red peppers

Gratin de somon cu roșii, spanac și ovăz

Gratin de somon cu roșii, spanac și ovăz

Salmon brown rice salad with kale, cucumber, and citrus dressing

Smoked salmon avocado toast with tomato

Platou asortat de sushi nigiri

Platou asortat de sushi nigiri

Salmon with roasted sweet potato and broccoli

Salmon brown rice salad with kale, edamame, and sesame dressing

Salmon avocado brown rice lunch bowl

Salmon avocado salad with mixed greens, tomatoes, and chickpeas

Salmon avocado brown rice salad

Salmon salad wrap with whole-grain tortilla, mixed greens, tomato, and Greek yogurt dressing

Salmon salad sandwich on whole grain bread with leafy greens

Salmon salad wrap with whole-grain tortilla, Greek yogurt dressing, and mixed greens

Salmon brown rice salad with kale, chickpeas, and lemon dressing

Salmon avocado brown rice lunch salad

Grilled salmon quinoa bowl with spinach and avocado

Salmon and sweet potato lunch plate with broccoli

Somon cu crustă de roșii și brânză topită

Somon cu crustă de roșii și brânză topită

Bol de toamnă cu pui rumenit, somon, linte și rădăcinoase coapte

Bol de toamnă cu pui rumenit, somon, linte și rădăcinoase coapte

Salmon avocado salad with mixed greens and cherry tomatoes

Platou de mic dejun cu ou prajit, bacon, somon afumat, cartofi wedges si gogoașa cu gem de capsuni

Platou de mic dejun cu ou prajit, bacon, somon afumat, cartofi wedges si gogoașa cu gem de capsuni

Somon în stil Hong Kong cu glazură aromată de soia

Somon în stil Hong Kong cu glazură aromată de soia

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Salmon quinoa power bowl

Grilled salmon quinoa bowl with spinach, avocado, and lemon

Salmon rice bowl with edamame, cucumber, avocado, and mixed greens

Grilled salmon quinoa bowl with spinach and roasted sweet potato

Salmon quinoa salad

Baked salmon with roasted sweet potato and broccoli

Salmon with quinoa and spinach

Salmon with quinoa and steamed spinach

Grilled salmon with roasted sweet potato and steamed broccoli

Farfurie de mic dejun cu somon afumat, ouă moi, mini clătite și gogoașă glazurată roz

Farfurie de mic dejun cu somon afumat, ouă moi, mini clătite și gogoașă glazurată roz

Platou de brunch cu somon afumat, ouă jumări moi, mini gogoașă și mini clătite

Platou de brunch cu somon afumat, ouă jumări moi, mini gogoașă și mini clătite

Salată cu tăiței de sticlă, creveți, calamar, icre de somon și dressing chili-lime

Salată cu tăiței de sticlă, creveți, calamar, icre de somon și dressing chili-lime

Platou de sushi asortat cu tamago

Platou de sushi asortat cu tamago

Rulouri sushi picante cu somon și susan

Rulouri sushi picante cu somon și susan

Platou mixt de brunch

Platou mixt de brunch

Platou brunch pentru mic dejun

Platou brunch pentru mic dejun

Somon cu salsa de roșii și porumb

Somon cu salsa de roșii și porumb

Somon cu cartof dulce copt și cremă de banană și avocado

Somon cu cartof dulce copt și cremă de banană și avocado

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