Domov / world / Evropa / Švedska / Cela orada na žaru s svežo zelenjavno salso

Cela orada na žaru s svežo zelenjavno salso

Cela orada na žaru s svežo zelenjavno salso
Zabeležil uporabnik @hokkaido | 0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 430 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 520 kcal
26% DV
Skupne maščobe 28.0g
43% DV
Enkrat nenasičene maščobe15.1g
Večkrat nenasičene maščobe5.4g
Nasičene maščobe6.2g
Trans maščobe0.1g
Skupni ogljikovi hidrati 18.0g
6% DV
Prehranske vlaknine5.0g
Škrob6.0g
Sladkorji7.0g
Beljakovine 49.0g
98% DV
Živalske beljakovine49.0g

O tem

Cela bela riba na žaru, obložena s svežo sesekljano zelenjavno salso. Vsebuje veliko beljakovin, zmerno količino maščob in malo ogljikovih hidratov, pri čemer večina kalorij izvira iz ribe in olivnega olja.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin7.0mcg23%
Holin165.0mg30%
Folna kislina48.0mcg12%
Niacin9.8mg61%
Pantotenska kislina1.4mg28%
Riboflavin0.4mg29%
Tiamin0.2mg18%
Vitamin A420.0mcg47%
Vitamin B128.5mcg354%
Vitamin B60.9mg53%
Vitamin C34.0mg38%
Vitamin D12.0mcg60%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij78.0mg8%
Baker140.0mcg16%
Železo2.1mg12%
Magnezij68.0mg16%
Fosfor470.0mg67%
Kalij980.0mg21%
Selen58.0mcg105%
Natrij520.0mg23%
Cink1.6mg15%

Orada na žaru v kosu s svetlo sesekljano zelenjavno salso

Uvod


To je jed čistih ognjenih tonov in izrazite svežine: cela orada, pečena na žaru, dokler se koža ne napne, meso pa ostane sočno in biserno, nato postrežena pod zadržano salso iz sesekljane zelenjave, začinjene z limeto in oljčnim oljem. Ravnovesje temelji na natančnosti: dovolj toplote, da riba zadiši po žaru, dovolj kislosti, da poudari njeno bogastvo, in dovolj soli, da vsak element jasno pride do izraza. To je premišljeno sestavljen krožnik, neposreden in natančen, brez odvečnosti.

Osnovne informacije o receptu


  • Kategorija jedi: Riba na žaru

  • Kuhinja ali izvor: po navdihu Sredozemlja

  • Vrsta obroka: Glavna jed

  • Količina: 2 porciji

  • Velikost porcije: 215 g

  • Čas priprave: 20 minut

  • Čas kuhanja: 12 minut

  • Skupni čas: 32 minut

  • Zahtevnost: Srednje zahtevno


  • Oprema


  • Žar ali žar ponev

  • Mešalna skleda

  • Oster kuharski nož

  • Deska za rezanje

  • Lopatica za ribe

  • Kuhinjske klešče

  • Servirni pladenj


  • Sestavine



    Riba


  • Orada, cela in očiščena: 300 g

  • Sol: 4 g

  • Oljčno olje: 10 g


  • Zelenjavna salsa


  • Rdeča čebula, drobno sesekljana: 25 g

  • Zelena paprika, drobno sesekljana: 30 g

  • Paradižnik, brez semen in drobno sesekljan: 40 g

  • Korenje, zelo drobno sesekljano: 20 g

  • Mlada čebula, tanko narezana: 15 g

  • Koriander, listi in nežna stebla, drobno sesekljan: 5 g

  • Limetin sok: 10 g

  • Oljčno olje: 10 g

  • Sol: 2 g


  • Postopek



  • 1. Najprej pripravite salso. V mešalni skledi združite rdečo čebulo, zeleno papriko, paradižnik, korenje, mlado čebulo in koriander. Dodajte limetin sok, oljčno olje in sol. Nežno premešajte in pustite stati 10 minut, da se zelenjava nekoliko zmehča in se preliv poveže. Salsa mora ostati živahna, hrustljava in rahlo sijoča.


  • 2. Orado popolnoma osušite s papirnato brisačo. Notranjost in zunanjost začinite s soljo, nato kožo na rahlo premažite z oljčnim oljem. Ribo pustite 10 minut na sobni temperaturi, da se začimba usede in se površina znova osuši.


  • 3. Žar ali žar ponev segrejte na srednje močnem do močnem ognju, dokler ni zelo vroč, približno 4 minute. Površina mora biti dovolj vroča, da takoj zapeče, ne da bi se močno kadilo.


  • 4. Orado položite na žar in jo na prvi strani pecite 5 do 6 minut, ne da bi jo premikali. Enkrat jo obrnite z lopatico za ribe in pecite še 4 do 5 minut. Koža mora biti hrustljava in lepo zapečena, meso pa se mora na najdebelejšem delu čisto ločiti, pri tem pa ostati sočno in neprosojno.


  • 5. Ribo prenesite na topel pladenj in jo pustite počivati 2 minuti. Sokovi se morajo umiriti, meso pa sprostiti, ne da bi izgubilo toploto.


  • Serviranje


    Zelenjavno salso razporedite v ozek pas čez pladenj. Orado položite nanjo ali obnjo, pri tem pa ohranite ribo celo in elegantno. Nekaj salse naložite po vrhu in okoli osnove, da krožnik deluje sveže, uravnoteženo in premišljeno.

    Strokovne opombe


    Salso sesekljajte drobno in enakomerno, da se lepo ujema z ribo. Ribe na žaru ne premikajte preveč; koža se mora ob pravilnem zapečenju sama sprostiti. Končna jed mora pokazati kontrast: hrustljava koža, nežno meso in salsa, ki je živahna, ne pa vodena.
    KetoZ malo ogljikovih hidratovPaleoMediteranskaBrez glutenaBrez mlečnih izdelkovWhole30Uravnotežena
    Prenesite v 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.