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Domatesli ve Mısırlı Salsalı Somon

Domatesli ve Mısırlı Salsalı Somon
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Besin Değerleri

260 g porsiyon başına

% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır

Kalori 430 kcal
22% DV
Toplam Yağ 27.0g
42% DV
Tekli Doymamış Yağ12.8g
Çoklu Doymamış Yağ7.2g
Doymuş Yağ4.8g
Toplam Karbonhidrat 14.0g
5% DV
Lif3.0g
Nişasta5.0g
Şekerler6.0g
Protein 33.0g
66% DV
Hayvansal Protein33.0g

Hakkında

Taze domatesli ve mısırlı salsa ile servis edilen, orta porsiyonlu bir somon yemeği. Protein ve sağlıklı yağ bakımından zengindir; karbonhidratı görece düşük, lif oranı ise dengelidir.

İçindekiler

Vitaminler ve Mineraller

Vitaminler

Besin öğesiMiktarGD%Yarı ömür
Biyotin (B7)6.0mcg20%
Kolin118.0mg21%
Folat (B9)42.0mcg11%
Niasin (B3)11.8mg74%
Pantotenik Asit (B5)1.9mg38%
Riboflavin (B2)0.3mg25%
Tiamin (B1)0.2mg18%
A Vitamini210.0mcg23%
B12 Vitamini4.6mcg192%
B6 Vitamini1.1mg65%
C Vitamini28.0mg31%
D Vitamini14.0mcg70%
E Vitamini3.2mg21%
K Vitamini32.0mcg27%

Mineraller

Besin öğesiMiktarGD%Yarı ömür
Kalsiyum46.0mg5%
Bakır140.0mcg16%
Demir1.6mg9%
Magnezyum52.0mg12%
Fosfor360.0mg51%
Potasyum860.0mg18%
Selenyum52.0mcg95%
Sodyum420.0mg18%
Çinko0.9mg8%

Domatesli ve Mısırlı Salsa ile Somon

Taze domates, mısır ve biber salsasıyla tamamlanan, tavada mühürlenmiş sade bir somon yemeği. Dengeli tuzlu ve hafif tatlı lezzetiyle hafif ve renkli bir ana yemektir.

Malzemeler


  • Somon 150 g

  • Domates 35 g

  • Mısır 25 g

  • Kırmızı dolmalık biber 15 g

  • Kırmızı soğan 10 g

  • Maydanoz 5 g

  • Zeytinyağı 12 g

  • Sarımsak 3 g

  • Tuz 2 g

  • Karabiber 1 g

  • Toz kırmızı biber 2 g


    • Toplam ağırlık: 260 g

    Hazırlanışı


  • 1. Domatesi, mısırı, kırmızı dolmalık biberi, kırmızı soğanı, maydanozu ve sarımsağı ince ince doğrayın.

  • 2. Salsa hazırlamak için doğranmış sebzeleri 5 g zeytinyağı, tuz, karabiber ve toz kırmızı biber ile karıştırın.

  • 3. Somonu kalan tuz, karabiber ve toz kırmızı biber ile çeşnilendirin.

  • 4. Kalan zeytinyağını bir tavada orta ateşte ısıtın ve somonu, kalınlığına bağlı olarak her bir yüzünü yaklaşık 3 ila 4 dakika, kızarana ve tamamen pişene kadar pişirin.

  • 5. Salsayı somonun üzerine kaşıkla koyun ve hemen servis edin.


    • Hazırlık süresi


    10 dakika

    Pişirme süresi


    8 dakika

    Faydalı ipuçları


    Daha iyi lezzet için olgun domates kullanın. Nemli ve yumuşak kalması için somonu fazla pişirmeyin.
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