somon
Somon, 100 gramda 208 kalori içeren yağlı bir balıktır; potasyum sağlar ve proteinli öğünler için idealdir.
Hakkında
Somon, yumuşak dokulu ve hafiften orta derece belirgin tuzlu-umami tada sahip, yağlı bir balıktır. Fırında pişirilir, ızgara yapılır, üstten kızartılır, tütsülenir ya da suşi ve saşimi gibi yemeklerde çiğ olarak kullanılır.
Besin Değerleri
100 g için
% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır
Kalori
208 kcal
10% DV
Toplam Yağ
13.4g
21% DV
D Vitamini3.1g
K Vitamini3.8g
Tiamin (B1)3.9g
Toplam Karbonhidrat
0.0g
0% DV
Protein
20.4g
41% DV
Hayvansal Protein20.4g
Vitaminler ve Mineraller
Vitaminler
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kolin | 89.0mg | 16% | |
| A Vitamini | 40.0mcg | 4% | |
| Tiamin (B1) | 0.2mg | 19% | |
| B12 Vitamini | 3.2mcg | 133% | |
| Riboflavin (B2) | 0.4mg | 29% | |
| Niasin (B3) | 8.7mg | 54% | |
| Pantotenik Asit (B5) | 1.6mg | 32% | |
| B6 Vitamini | 0.9mg | 55% | |
| Folat (B9) | 25.0mcg | 6% | |
| D Vitamini | 10.9mcg | 55% | |
| E Vitamini | 2.8mg | 19% | |
| K Vitamini | 0.5mcg | 0% |
Mineraller
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kalsiyum | 9.0mg | 1% | |
| Bakır | 0.0mcg | 0% | |
| Demir | 0.3mg | 2% | |
| Magnezyum | 27.0mg | 6% | |
| Fosfor | 252.0mg | 36% | |
| Potasyum | 363.0mg | 8% | |
| Selenyum | 36.5mcg | 66% | |
| Sodyum | 59.0mg | 3% | |
| Çinko | 0.6mg | 6% |
somon içeren tarifler (91)
Susamlı, acılı ve limonlu teriyaki somon salatası
612 kcal
Krem peynirli, salatalıklı ve füme somonlu crostini
1045 kcal
Kremalı somonlu mantar sote
930 kcal
Haşlanmış patates, yoğurtlu ot sosu, taze soğan, çeri domates, salatalık ve limonlu somon
505 kcal
Peynirli fırında somon, haşlanmış patates, ekşi krema, pırasa ve limon
655 kcal
Patatesli Somon
430 kcal
Karabuğday ve karnabaharlı baharatlı somon
332 kcal
Pişmiş somon parçaları
475 kcal
Fırında patates kızartması, sotelenmiş mantar ve karışık yeşillik salatası ile ızgara somon
792 kcal
Fırında derili somon fileto
430 kcal
Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds
690 kcal
Baked salmon with quinoa, roasted mushrooms, and broccoli
610 kcal
Salmon with quinoa, broccoli, and mushrooms
690 kcal
Baked salmon bowl with potato, broccoli, and white beans
690 kcal
Salmon, potato, and spinach plate
690 kcal
Salmon quinoa spinach bowl with mushrooms and avocado
640 kcal
Salmon and white bean salad with spinach and red bell pepper
520 kcal
Baked salmon with roasted potato and sautéed spinach
540 kcal
Grilled salmon and roasted potato kale salad
610 kcal
Salmon, quinoa, spinach, and avocado lunch bowl
620 kcal
Salmon, quinoa, and spinach lunch bowl
540 kcal
Grilled salmon quinoa bowl
620 kcal
Grilled salmon quinoa lunch bowl
620 kcal
Baked salmon with roasted potatoes and sautéed spinach
540 kcal
Açık sandviçte karides salatası
455 kcal
Kırmızı soğan, mayonez ve dereotlu somon havyarı
433 kcal
Kırmızı soğan ve mayonezli somon havyarı
498 kcal
Baked salmon with roasted sweet potato and sautéed spinach
620 kcal
Salmon, quinoa, spinach, and red pepper lunch bowl
540 kcal
Salmon and roasted sweet potato spinach salad
610 kcal
Lentil Salmon Spinach Lunch Bowl
620 kcal
Otlu Fırında Somon, Kuşkonmaz ve Limonlu
395 kcal
Salmon quinoa spinach lunch bowl
620 kcal
Edamame, salatalık, taze soğan ve susamlı glazeli somon kasesi
565 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Smoked salmon avocado toast on whole-grain bread
320 kcal
Avocado toast with smoked salmon and tomato
340 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Salmon, quinoa, spinach, and roasted red pepper lunch bowl
620 kcal
Grilled salmon quinoa bowl with kale and avocado
610 kcal
Salmon quinoa spinach bowl
540 kcal
Geleneksel Japon Kahvaltısı
520 kcal
Smoked salmon and avocado breakfast plate with tomato and cucumber
290 kcal
Smoked Salmon, Egg, and Tomato Plate
295 kcal
Smoked salmon and avocado breakfast plate with tomato and arugula
360 kcal
Smoked salmon breakfast plate with boiled egg, whole grain toast, and orange
350 kcal
Smoked salmon avocado toast with tomato on whole-grain bread
390 kcal
Smoked salmon and avocado whole-grain toast
320 kcal
Baked salmon with roasted potatoes and broccoli
620 kcal
Salmon quinoa power bowl with spinach and avocado
620 kcal
Salmon quinoa bowl with spinach and roasted red peppers
560 kcal
Somonlu Domatesli Ispanaklı Yulaf Graten
520 kcal
Salmon brown rice salad with kale, cucumber, and citrus dressing
580 kcal
Smoked salmon avocado toast with tomato
360 kcal
Karışık Nigiri Suşi Tabağı
520 kcal
Salmon with roasted sweet potato and broccoli
560 kcal
Salmon brown rice salad with kale, edamame, and sesame dressing
680 kcal
Salmon avocado brown rice lunch bowl
680 kcal
Salmon avocado salad with mixed greens, tomatoes, and chickpeas
540 kcal
Salmon avocado brown rice salad
540 kcal
Salmon salad wrap with whole-grain tortilla, mixed greens, tomato, and Greek yogurt dressing
540 kcal
Salmon salad sandwich on whole grain bread with leafy greens
540 kcal
Salmon salad wrap with whole-grain tortilla, Greek yogurt dressing, and mixed greens
540 kcal
Salmon brown rice salad with kale, chickpeas, and lemon dressing
680 kcal
Salmon avocado brown rice lunch salad
680 kcal
Grilled salmon quinoa bowl with spinach and avocado
620 kcal
Salmon and sweet potato lunch plate with broccoli
540 kcal
Domates Kabuklu Eritilmiş Peynirli Somon
520 kcal
Tavuk, Somon, Mercimek ve Fırın Kök Sebzeli Hasat Kasesi
1250 kcal
Salmon avocado salad with mixed greens and cherry tomatoes
540 kcal
Sahanda Yumurta, Pastırma, Füme Somon, Patates Dilimi ve Çilek Reçelli Donutlu Kahvaltı Tabağı
620 kcal
Hong Kong usulü aromatik soya soslu somon
420 kcal
Salmon quinoa power bowl with spinach, chickpeas, and avocado
680 kcal
Salmon quinoa power bowl
620 kcal
Grilled salmon quinoa bowl with spinach, avocado, and lemon
620 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
Salmon quinoa salad
610 kcal
Baked salmon with roasted sweet potato and broccoli
620 kcal
Salmon with quinoa and spinach
620 kcal
Salmon with quinoa and steamed spinach
620 kcal
Grilled salmon with roasted sweet potato and steamed broccoli
620 kcal
Füme Somonlu, Yumuşak Yumurtalı, Mini Pankekli ve Pembe Glazürlü Donutlu Kahvaltı Tabağı
768 kcal
Füme Somonlu, Yumuşak Çırpılmış Yumurtalı, Mini Donut ve Mini Pankekli Brunch Tabağı
724 kcal
Karides, kalamar, somon havyarı ve acı-limon soslu cam erişte salatası
365 kcal
Tamagolu Karışık Suşi Tabağı
430 kcal
Susamlı Acılı Somon Sushi Roll
320 kcal
Karışık Brunch Tabağı
760 kcal
Kahvaltı Brunch Tabağı
722 kcal
Domatesli ve Mısırlı Salsalı Somon
430 kcal
Fırınlanmış Tatlı Patates ve Muz-Avokado Kremalı Somon
620 kcal