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Salad cá ngừ xoài bơ với sữa chua Hy Lạp tỏi

Salad cá ngừ xoài bơ với sữa chua Hy Lạp tỏi
1 người dùng thích món ăn này | 0 người dùng đã lưu món ăn này

Thông tin dinh dưỡng

Mỗi khẩu phần 470g

% Giá trị hằng ngày dựa trên chế độ ăn 2000 kcal

Calo 520 kcal
26% DV
Tổng chất béo 28.0g
43% DV
Chất béo không bão hòa đơn14.5g
Chất béo không bão hòa đa5.8g
Chất béo bão hòa5.2g
Tổng carbohydrate 28.0g
9% DV
Chất xơ9.0g
Tinh bột2.0g
Đường17.0g
Protein 42.0g
84% DV
Protein động vật34.0g
Protein thực vật8.0g

Giới thiệu

Món salad tươi mát gồm cá ngừ, xoài, bơ, dưa leo, bạc hà, nước cốt chanh và ớt, ăn kèm sữa chua Hy Lạp đặc trộn tỏi. Một khẩu phần 470g cung cấp 520 calo, 42g protein, 28g carb và 28g chất béo.

Thành phần

Vitamin & Khoáng chất

Vitamin

Dưỡng chấtLượng%DVThời gian bán hủy
Biotin6.0mcg20%
Cholin125.0mg23%
Folat95.0mcg24%
Vitamin B318.0mg113%
Axit pantothenic2.1mg42%
Vitamin B20.3mg25%
Vitamin B10.2mg15%
Vitamin A120.0mcg13%
Vitamin B123.2mcg133%
Vitamin B61.0mg59%
Vitamin C28.0mg31%
Vitamin D4.5mcg23%
Vitamin E4.8mg32%
Vitamin K28.0mcg23%

Khoáng chất

Dưỡng chấtLượng%DVThời gian bán hủy
Canxi140.0mg14%
Crom4.0mcg11%
Đồng0.3mcg0%
Iốt28.0mcg19%
Sắt2.1mg12%
Magiê85.0mg20%
Mangan0.4mg18%
Molypden12.0mcg27%
Phốt pho360.0mg51%
Kali980.0mg21%
Selen78.0mcg142%
Natri180.0mg8%
Kẽm1.8mg16%

Salad cá ngừ xoài bơ với sữa chua Hy Lạp tỏi

Nguyên liệu


  • Phi lê cá ngừ tươi 140 g

  • Xoài 90 g

  • Bơ 80 g

  • Dưa leo 70 g

  • Bạc hà 5 g

  • Nước cốt chanh 15 g

  • Ớt 3 g

  • Sữa chua Hy Lạp 60 g

  • Tỏi 7 g


    • Cách làm


  • 1. Thái nhỏ xoài, bơ và dưa leo.

  • 2. Băm thật nhuyễn bạc hà và ớt.

  • 3. Trộn sữa chua Hy Lạp với tỏi và nước cốt chanh để làm sốt.

  • 4. Cắt phi lê cá ngừ thành miếng vừa ăn.

  • 5. Cho cá ngừ, xoài, bơ, dưa leo, bạc hà và ớt vào tô rồi trộn đều.

  • 6. Thêm sốt sữa chua Hy Lạp tỏi và nhẹ nhàng trộn cho áo đều.

  • 7. Dùng lạnh hoặc ở nhiệt độ phòng.


    • Món ăn


    Đây là món salad cá ngừ với trái cây nhiệt đới, bơ và sốt sữa chua tỏi.
    Không glutenCân bằngĐịa Trung Hải
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