A source of omega-3 fatty acids, protein, and antioxidants, this dish supports the cardiovascular system and improves metabolism. Citrus adds a bright flavor, while pecans provide a crunchy texture. Perfect for balanced nutrition.
| Ingredient | Qty, g | ||
|---|---|---|---|
| Salmon | |||
| Zucchini | |||
| Grapefruit | |||
| Orange | |||
| Arugula | |||
| Lemon | |||
| Olive oil | |||
| Dry white wine | |||
| Butter | |||
| Pecan | |||
| Lemon zest | |||
| Product release: | 2 032 | ||
| Restore to default | |||
| Add a dish to the menu | |||
| 5 | ||
| 15 | ||
| 5 | ||
| 10 | ||
| 2 | ||
| 5 | ||
42 | ||
|---|---|---|
| Proteins | 8.3 |
| Digestible proteins | 7.5 |
| Fats | 9.4 |
| Net carbohydrates | 3.5 |
| Calories | 133 kcal |
| Indexes | |
| Glycemic index | 12.8 |
| Glycemic load | 1.2 |
| Insulin index, II | 21.9 |
| Disease inflammatory index, DII | -0.48 |
| Antioxidant, ORAC | 1 228 |
| Weight loss | Detention | Set |
|---|---|---|
| 14% | 10% | 8% |
| 972 | 1350 | 1620 |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid | |
| Recommendations (3) | |
| |
| Nutrient | % of RDA |
|---|---|
| Selenium | 49494591277 |
| Flavonoids | 23191833?2 |
| Phosphorus | 15151521105 |
| Copper | 1313122784 |
| Sulfur | 10131319?3 |
| Coenzyme Q10 | 1010103131 |
| Potassium | 911101376 |
| Iodine | 8851361 |
| Zinc | 6861311 |
| Magnesium | 6771843 |
| Lycopene | 66611?1 |
| Manganese | 576852 |
| Iron | 521431 |
| Nutrient | % of RDA |
|---|---|
| DHA (Omega-3) | 153153256307?38 |
| EPA (Omega-3) | 505083124?8 |
| Cholesterol | 282828111?56 |
| Oleic acid (Omega-9) | 10121117?13 |
| Palmitic acid (Saturated) | 6669?11 |
| Nutrient | % of RDA |
|---|---|
| Tryptophan | 507070176287 |
| Histidine | 496868141?34 |
| Lysine | 4057571182814 |
| Methionine | 344545953423 |
| Threonine | 26363675?? |
| Tyrosine | 192719683411 |
| Valin | 19262655?9 |
| Leucine | 18262655176 |
| Alanine | 17343485?? |
| Glycine | 111111343411 |
| Aspartic acid | 11141134?11 |
| Phenylalanine | 11151531196 |
| Cysteine | 8101027107 |
| Arginine | 7771862 |
| Glutamine | 7773471 |
| Proline | 56513?3 |
| Allowed on diets | |
|---|---|
| Keto | |
| Paleo | |
| Mediterranean | |
Marinade
Combine olive oil (4 tbsp), white wine (3 tbsp), the zest and juice of one lemon in a shallow dish.
Place the salmon steaks in the marinade and let them sit for 10–15 minutes, turning occasionally.
Cooking
Heat a grill pan over high heat and add butter (2 tbsp).
Sauté zucchini (2 pcs), cut into ribbons or thin slices, on both sides for 5 minutes, then remove from the pan.
Reduce the heat. Remove the salmon from the marinade, reserving the marinade for the sauce.
Place the salmon steaks (3 pcs), rinsed and dried, in the pan and cook for 4–5 minutes on each side.
On plates, arrange salad leaves (150 g), sautéed zucchini, salmon steaks, and segments of orange (1 pc) and grapefruit (1 pc).
Then pour the remaining marinade into the pan, bring to a boil, and cook for about 2 minutes. Drizzle the steaks with the resulting sauce, sprinkle with pecans (20 g), and garnish with fresh parsley.
| Health benefits | |
|---|---|
| Testosterone increase | |
| For intimate health (blood circulation) | |
| Thyroid support | |
| Metabolism Boost | |
| Enhancing brain function and memory | |
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