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番茄玉米莎莎酱三文鱼

番茄玉米莎莎酱三文鱼
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营养成分表

每份 260 克

% 每日参考值基于 2000 千卡饮食

卡路里 430 kcal
22% DV
总脂肪 27.0g
42% DV
单不饱和脂肪12.8g
多不饱和脂肪7.2g
饱和脂肪4.8g
总碳水化合物 14.0g
5% DV
膳食纤维3.0g
淀粉5.0g
糖6.0g
蛋白质 33.0g
66% DV
动物蛋白33.0g

关于

这道三文鱼份量适中，搭配新鲜的番茄玉米莎莎酱，口感清爽。每份含430卡路里，富含蛋白质和健康脂肪，碳水较低，并含有适量膳食纤维。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱118.0mg21%
叶酸42.0mcg11%
烟酸11.8mg74%
泛酸1.9mg38%
维生素B20.3mg25%
维生素B10.2mg18%
维生素A210.0mcg23%
维生素B124.6mcg192%
维生素B61.1mg65%
维生素C28.0mg31%
维生素D14.0mcg70%
维生素E3.2mg21%
维生素K32.0mcg27%

矿物质

营养素含量DV%半衰期
钙46.0mg5%
铜140.0mcg16%
铁1.6mg9%
镁52.0mg12%
磷360.0mg51%
钾860.0mg18%
硒52.0mcg95%
钠420.0mg18%
锌0.9mg8%

番茄玉米莎莎三文鱼

一道简单的香煎三文鱼，顶部铺上新鲜的番茄、玉米和甜椒莎莎。是一道清爽、色彩丰富的主菜，咸香与微甜风味平衡。

食材


  • 三文鱼 150 g

  • 番茄 35 g

  • 玉米 25 g

  • 红甜椒 15 g

  • 红洋葱 10 g

  • 欧芹 5 g

  • 橄榄油 12 g

  • 大蒜 3 g

  • 盐 2 g

  • 黑胡椒 1 g

  • 红椒粉 2 g


    • 总重量：260 g

    做法


  • 1. 将番茄、玉米、红甜椒、红洋葱、欧芹和大蒜切成细丁。

  • 2. 将切丁的蔬菜与 5 g 橄榄油、盐、黑胡椒和红椒粉混合，制成莎莎。

  • 3. 用剩余的盐、黑胡椒和红椒粉给三文鱼调味。

  • 4. 平底锅中以中火加热剩余的橄榄油，放入三文鱼煎至表面金黄且熟透；根据厚度，每面约煎 3 到 4 分钟。

  • 5. 将莎莎舀在三文鱼上，立即上桌。


    • 准备时间


    10 分钟

    烹饪时间


    8 分钟

    实用小贴士


    使用成熟的番茄，风味更佳。不要把三文鱼煎过头，以保持其湿润嫩滑。
    生酮饮食无麸质无乳制品原始人饮食地中海饮食均衡饮食
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