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Samaki wa salmoni na salsa ya nyanya na mahindi

Samaki wa salmoni na salsa ya nyanya na mahindi
Imerekodiwa na @ishowspeed | Watumiaji 2 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 260g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 430 kcal
22% DV
Jumla ya Mafuta 27.0g
42% DV
Mafuta ya Monounsaturated12.8g
Mafuta ya Polyunsaturated7.2g
Mafuta Yaliyoshiba4.8g
Jumla ya Wanga 14.0g
5% DV
Nyuzinyuzi3.0g
Wanga5.0g
Sukari6.0g
Protini 33.0g
66% DV
Protini ya Wanyama33.0g

Kuhusu

Sahani ya salmoni yenye kiasi cha wastani pamoja na salsa safi ya nyanya na mahindi. Ina protini nyingi na mafuta yenye afya, huku ikiwa na wanga kidogo na nyuzinyuzi za kiasi.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)6.0mcg20%
Kolini118.0mg21%
Folate (B9)42.0mcg11%
Niasini (B3)11.8mg74%
Asidi ya Pantotheniki (B5)1.9mg38%
Riboflavini (B2)0.3mg25%
Thiamini (B1)0.2mg18%
Vitamini A210.0mcg23%
Vitamini B124.6mcg192%
Vitamini B61.1mg65%
Vitamini C28.0mg31%
Vitamini D14.0mcg70%
Vitamini E3.2mg21%
Vitamini K32.0mcg27%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu46.0mg5%
Shaba140.0mcg16%
Madini Chuma1.6mg9%
Magnesiamu52.0mg12%
Fosforasi360.0mg51%
Potasiamu860.0mg18%
Seleniamu52.0mcg95%
Sodiamu420.0mg18%
Zinki0.9mg8%

Salmon na Salsa ya Nyanya na Mahindi

Sahani rahisi ya salmon iliyokaangwa kwenye kikaango na kuwekewa salsa safi ya nyanya, mahindi, na pilipili. Ni mlo mkuu mwepesi na wenye rangi nzuri, wenye ladha iliyosawazika ya chumvi-chumvi na utamu wa kiasi.

Viungo


  • Salmon 150 g

  • Nyanya 35 g

  • Mahindi 25 g

  • Pilipili hoho nyekundu 15 g

  • Kitunguu chekundu 10 g

  • Parsley 5 g

  • Mafuta ya zeituni 12 g

  • Kitunguu saumu 3 g

  • Chumvi 2 g

  • Pilipili nyeusi 1 g

  • Paprika 2 g


    • Jumla ya uzito: 260 g

    Maelekezo


  • 1. Kata nyanya, mahindi, pilipili hoho nyekundu, kitunguu chekundu, parsley, na kitunguu saumu vipande vidogo sana.

  • 2. Changanya mboga zilizokatwa na 5 g za mafuta ya zeituni, chumvi, pilipili nyeusi, na paprika ili kutengeneza salsa.

  • 3. Mwagia salmon chumvi, pilipili nyeusi, na paprika iliyobaki.

  • 4. Pasha mafuta ya zeituni yaliyobaki kwenye kikaango juu ya moto wa wastani na upike salmon hadi iwe ya kahawia na imeiva vizuri, takriban dakika 3 hadi 4 kwa kila upande kutegemea unene wake.

  • 5. Mimina salsa juu ya salmon na utumie mara moja.


    • Muda wa maandalizi


    Dakika 10

    Muda wa kupika


    Dakika 8

    Vidokezo vya kusaidia


    Tumia nyanya iliyoiva vizuri kwa ladha bora. Usipike salmon kupita kiasi ili ibaki na unyevunyevu na ulaini.
    KetoBila glutenBila maziwaPaleoMediterraneanUwiano mzuri
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