Losos pečen s limunom i začinskim biljem s pilavom od kvinoje i šparogama
Recept za uravnotežen ručak s jasnim koracima pripreme i praktičnim nutritivnim vrijednostima.
Makronutrijenti po porciji
Procijenjeni kalorijski doprinos proteina, ugljikohidrata i masti.
Sastojci
Salmon fillet (skin-on)170g
Quinoa75g (dry)
Šparoge150g
Limun1/2
Svježi kopar, sjeckani1 žlica
Češnjak, mljeveni1 clove
Maslinovo ulje1 žlica
Vegetable broth150ml
Metoda
- 1
Zagrijte pećnicu na 200°C.
- 2
Rinse quinoa and cook according to package directions using vegetable broth instead of water.
- 3
Toss asparagus with 1/2 tbsp olive oil, salt, and pepper. Spread on a baking sheet.
- 4
Place salmon fillet on the same baking sheet. Drizzle with remaining 1/2 tbsp olive oil, lemon juice, minced garlic, chopped dill, salt, and pepper.
- 5
Bake salmon and asparagus for 12-15 minutes, or until salmon is cooked through and asparagus is tender-crisp.
- 6
Fluff cooked quinoa with a fork. Serve salmon and asparagus alongside the quinoa pilaf.
Prehrambene vrijednosti po porciji
Nutritivne vrijednosti na 100 g
Referentne vrijednosti za glavne sastojke korištene u ovom receptu.
| Sastojak | kcal | Protein | Ugljikohidrati | Masti |
|---|---|---|---|---|
| Salmon fillet (skin-on) | 208 | 20.5 g | 0 g | 13 g |
| Quinoa (cooked) | 120 | 4.1 g | 21.3 g | 1.9 g |
| Šparoge | 20 | 2.2 g | 3.9 g | 0.1 g |
| Limun | 29 | 1.1 g | 9.3 g | 0.3 g |
| Svježi kopar | 43 | 3 g | 7 g | 0.4 g |
| Češnjak | 149 | 6.4 g | 33.1 g | 0.5 g |
| Maslinovo ulje | 884 | 0 g | 0 g | 100 g |
| Vegetable broth | 10 | 0.5 g | 1.5 g | 0.1 g |