Salmon with brown rice and tomato sauce
From CRSWiki
By Sven Bulterijs
[edit]
Ingredients & Amounts
- 80g brown rice
- 2 tomatoes
- 1 yellow bell pepper
- 5g olive oil
- 4g soy lecithin
- 1g coconut oil
- 200g salmon
- 3 cloves of garlic
[edit]
Instructions & Comments
1. Cook the tomatoes and the bell pepper in water.
2. Remove the peel from the tomatoes and the bell pepper.
3. Cook the rice.
4. Steam the salmon.
5. Blend the tomatoes, bell pepper, garlic, olive oil, coconut oil and lecithin.
6. Serve and enjoy.
[edit]
Nutrition Facts
| Per Serving (650 g) | |
|---|---|
| Calories (kcal) | 871 |
| Carbohydrates | 80 g |
| Protein | 55 g |
| Fat | 36 g |
| Fiber | 8,6 g |
| Sugars | 7,0 g |
| Vitamin A | 2542,5 IU |
| Retinol | 30 µg |
| Alpha-carotene | 252,5 µg |
| Beta-carotene | 1338,5 µg |
| Beta-crytoxanthin | 0 µg |
| Lycopene | 6432,5 µg |
| Lutein + Zeaxanthin | 309,8 µg |
| Folate | 155,8 µg |
| B1 | 0,9 mg |
| B2 | 0,4 mg |
| B3 | 20,5 mg |
| B5 | 3,8 mg |
| B6 | 2 mg |
| B12 | 5,6 µg |
| C | 372,3 mg |
| E | 2,1 mg |
| K | 23,4 µg |
| Calcium | 99,1 mg |
| Copper | 0,5 mg |
| Iron | 2,7 mg |
| Magnesium | 193,0 mg |
| Manganese | 1,4 mg |
| Phosphorus | 852,2 mg |
| Potassium | 1812,6 mg |
| Selenium | 92,5 µg |
| Sodium | 145 mg |
| Zinc | 2,2 mg |
| Satureted Fats | 7,5 g |
| Monounsaturated | 13,3 g |
| Polyunsaturated | 11,4 g |
| Omega-3 | 4,6 g |
| Omega-6 | 2,3 g |
| Cholesterol | 126 mg |
| Phytosterol | 29,4 mg |
