SaharDiet

Coach Fitness

Salmon with Quinoa and Vegetables - BeeaaB - SaharDiet

Cooking time in an hour

Servings 1 Person

BeeaaB Point: 41

BeeaaB

Combination of attractive flavors in addition to supplying omega-3, fiber, protein and vitamins

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Salmon with Quinoa and Vegetables and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

29%

Carbohydrate

20%

Protein

26%

Threonine

80%

Isoleucine

89%

Leucine

69%

Lysine

83%

Valine

84%

Tryptophan

93%

Histidine

78%

Tyrosine + Phenylalanine

84%

Methionine + Cysteine

75%

Fat

44%

Essential Fatty Acids (PUFA)

26%

Omega-3

28%

Omega-6

18%

MUFA

57%

SFA

41%

Cholesterol

18%

Trans fats

21%

Fiber

31%

Water

12%

Total Sugar

12%

Vitamins

vitamin c

59%

Thiamine vitamin b1

62%

Riboflavin vitamin b2

40%

Niacin vitamin b3

86%

Pantothenic acid vitamin b5

78%

Pyridoxine vitamin b6

113%

Folate vitamin b9

46%

Cobalamin vitamin b12

118%

Choline

32%

vitamin a

28%

vitamin d

88%

vitamin k

92%

vitamin e

31%

Minerals

Calcium

11%

Iron

51%

Magnesium

38%

Sodium

116%

Zinc

26%

Selenium

93%

Potassium

49%

Phosphorus

80%

Manganese

65%

Copper

92%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Ingredients for cooking fish

Food itemValue

Fish, salmon, Atlantic, farmed, cooked, dry heat100 gr

Garlic,1 Medium garlic clove (3 gr)

Oil, olive, salad or cooking1 Tbsp (6 gr)

Salt, table0.5 tsp (2 gr)

Spices, pepper, black0.5 tsp (1 gr)

Ginger root,5 gr

food cinnamon

Food itemValue

Quinoa, cooked60 gr

Peas, green, cooked, boiled, drained, without salt2 Tbsp (32 gr)

Broccoli, boiled, drained, without salt58 gr

Potatoes, boiled, cooked without skin, flesh, without salt150 gr

Squash, summer, zucchini, cooked60 gr

Mushrooms, white, cooked45 gr

Cherry tomatoes,10 gr

Lime juice15 gr

Salt, table0.5 tsp (2 gr)

Spices, pepper, black1 tsp (2 gr)

Butter, salted0.5 Matchbox (12.5 gr)

Oil, olive, salad or cooking1 Tbsp (6 gr)

Preparing and cooking fish

Before doing anything, it is necessary to soak the fish in the ingredients so that it tastes well. First, we chop 1 medium clove (3 grams) of garlic and add 1 tablespoon (6 grams) of olive oil, half a teaspoon (2 grams) of salt and Add half a teaspoon (1 gram) of black pepper to it. Then we put 160 grams of salmon fillet in a suitable dish and pour the sauce on it. Dip the fish completely in the mixture. We put 5 grams of sliced ginger on it. Tip: You can use aromatic vegetables such as parsley, tarragon and rosemary. We close the lid of the container and put it in the refrigerator for 30 minutes. During this time, we turn the fish once so that both sides are seasoned. We turn on the oven at 190 degrees Celsius for 10 minutes and let it heat up. We place the flavored fillet on aluminum foil. Pour some of the remaining sauce on the fish. We wrap the foil around the fish and place it in a pyrex dish or a dish suitable for the oven and leave it in the preheated oven for about 30 minutes. After this time, a fork should be easily inserted into the fish, which shows that the fish is cooked enough. It is cooked. Then we take it out of the oven.

Preparing and cooking vegetables

🥔 First, we boil 160 grams of raw potatoes without skin. After it is soft and cooked, drain it and mix it with half a can of matches (16 grams) of butter, half a teaspoon (1 gram) of black pepper, and half a teaspoon (2 grams) of salt and use a fork or an electric meat grinder. 🥣 Meanwhile, soak 2 tablespoons (20 grams) of dry quinoa in a suitable amount of cold water for 2 minutes. Drain it and wash it with cold water. Then put it in a suitable container with a cup of water on medium heat and put the pot lid on it for 15 minutes until the quinoa absorbs all the water and its texture becomes soft. At the end, when the quinoa is completely cooked and slightly cooled, add 1 tablespoon (6 grams) of olive oil and 2 cherry tomatoes cut in half. 🍵 We put 40 grams of green peas with some water on medium heat until they cook completely and become soft. And then we drain it. 🥦 It is very important to wash broccoli and remove its germs before consumption. To do this, first wash 60 grams of broccoli well and then put it in boiling water with 1 tablespoon of salt and let it boil for 5 minutes. Then we drain it. And we wash it with cold water to wash off the salt. At this stage, we wash 90 grams of zucchini and 50 grams of mushrooms well and cut them into rings and put them in a suitable container with half a teaspoon (1 gram) of black pepper and Add half a teaspoon (2 grams) of salt and 1 tablespoon (6 grams) of olive oil. Then put it in the air conditioner or oven to cook for 15 minutes. Note: we can fry the zucchini and mushrooms in a pan on the heat separately. At the end, we serve the cooked fish and vegetables in a suitable dish.