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Cela orada na žaru sa svežom salsom od seckanog povrća

Cela orada na žaru sa svežom salsom od seckanog povrća
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Nutritivne vrednosti

Po porciji od 430 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 520 kcal
26% DV
Ukupne masti 28.0g
43% DV
Mononezasićene masti15.1g
Polinezasićene masti5.4g
Zasićene masti6.2g
Trans masti0.1g
Ukupni ugljeni hidrati 18.0g
6% DV
Vlakna5.0g
Skrob6.0g
Šećeri7.0g
Proteini 49.0g
98% DV
Životinjski proteini49.0g

O proizvodu

Cela bela riba pečena na žaru prelivena je svežom salsom od sitno seckanog povrća. Bogata je proteinima, umereno masna i sa malo ugljenih hidrata, a većina kalorija dolazi iz ribe i maslinovog ulja.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)7.0mcg23%
Holin165.0mg30%
Folat (B9)48.0mcg12%
Niacin (B3)9.8mg61%
Pantotenska kiselina (B5)1.4mg28%
Riboflavin (B2)0.4mg29%
Tiamin (B1)0.2mg18%
Vitamin A420.0mcg47%
Vitamin B128.5mcg354%
Vitamin B60.9mg53%
Vitamin C34.0mg38%
Vitamin D12.0mcg60%
Vitamin E2.8mg19%
Vitamin K22.0mcg18%

Minerali

NutrijentKoličinaDV%Poluvreme
Kalcijum78.0mg8%
Bakar140.0mcg16%
Gvožđe2.1mg12%
Magnezijum68.0mg16%
Fosfor470.0mg67%
Kalijum980.0mg21%
Selen58.0mcg105%
Natrijum520.0mg23%
Cink1.6mg15%

Orada pečena na roštilju cela sa svetlom salsom od seckanog povrća

Uvod


Ovo je jelo čiste vatre i izražene svežine: cela orada, pečena na roštilju dok se koža ne zategne, a meso ostane sočno i sedefasto, zatim servirana uz odmerenu salsu od seckanog povrća začinjenu limetom i maslinovim uljem. Ravnoteža zavisi od preciznosti: dovoljno toplote da zamiriše ribu, dovoljno kiselosti da podigne njenu punoću i dovoljno soli da svaki element jasno dođe do izražaja. Ovo je skladno komponovan tanjir, neposredan i precizan, bez viška.

Osnovne informacije o receptu


  • Kategorija jela: Riba sa roštilja

  • Kuhinja ili poreklo: Inspirisano mediteranskom kuhinjom

  • Vrsta obroka: Glavno jelo

  • Prinos: 2 porcije

  • Veličina porcije: 215 g

  • Vreme pripreme: 20 minuta

  • Vreme kuvanja: 12 minuta

  • Ukupno vreme: 32 minuta

  • Težina pripreme: Srednje zahtevno


  • Oprema


  • Roštilj ili grill tiganj

  • Posuda za mešanje

  • Oštar kuvarski nož

  • Daska za sečenje

  • Špatula za ribu

  • Klešta

  • Poslužavnik za serviranje


  • Sastojci



    Riba


  • Orada, cela i očišćena: 300 g

  • So: 4 g

  • Maslinovo ulje: 10 g


  • Salsa od povrća


  • Crveni luk, sitno seckan: 25 g

  • Zelena paprika, sitno seckana: 30 g

  • Paradajz, bez semenki i sitno seckan: 40 g

  • Šargarepa, veoma sitno seckana: 20 g

  • Mladi luk, tanko isečen: 15 g

  • Korijander, listovi i nežne stabljike, sitno seckan: 5 g

  • Sok od limete: 10 g

  • Maslinovo ulje: 10 g

  • So: 2 g


  • Postupak



  • 1. Najpre pripremite salsu. U posudi za mešanje sjedinite crveni luk, zelenu papriku, paradajz, šargarepu, mladi luk i korijander. Dodajte sok od limete, maslinovo ulje i so. Lagano promešajte i ostavite da stoji 10 minuta kako bi povrće malo omekšalo, a preliv se povezao. Salsa treba da ostane svetla, hrskava i blago sjajna.


  • 2. Oradu potpuno osušite papirnim ubrusom. Posolite unutrašnjost i spoljašnjost, zatim kožu lagano premažite maslinovim uljem. Ostavite ribu 10 minuta na sobnoj temperaturi kako bi se začin slegao, a površina ponovo prosušila.


  • 3. Zagrejte roštilj ili grill tiganj na srednje jakoj do jakoj vatri dok ne postane veoma vruć, oko 4 minuta. Površina treba da bude dovoljno vrela da odmah zapeče, ali bez jakog dimljenja.


  • 4. Stavite oradu na roštilj i pecite 5 do 6 minuta sa prve strane bez pomeranja. Okrenite je jednom pomoću špatule za ribu i pecite još 4 do 5 minuta. Koža treba da bude hrskava i jasno zapečena, a meso da se na najdebljem delu lako odvaja, dok ostaje sočno i neprozirno.


  • 5. Prebacite ribu na zagrejan poslužavnik i ostavite da odmori 2 minuta. Sokovi treba da se slegnu, a meso da se opusti bez gubitka toplote.


  • Serviranje


    Rasporedite salsu od povrća u uskom sloju preko poslužavnika. Stavite oradu preko nje ili pored nje, tako da riba ostane cela i elegantna. Kašikom stavite malo salse odozgo i oko osnove, tako da tanjir deluje sveže, uravnoteženo i promišljeno.

    Profesionalne napomene


    Neka salsa bude sitno i ravnomerno seckana kako bi se lepo jela uz ribu. Nemojte previše pomerati ribu na roštilju; koža mora prirodno da se odvoji kada je pravilno zapečena. Završno jelo treba da pokaže kontrast: hrskava koža, nežno meso i salsa koja je živahna, a ne vodenasta.
    KetoSa malo ugljenih hidrataPaleoMediteranskaBez glutenaBez mlečnih proizvodaWhole30Uravnotežena
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