Grilled salmon with citrus and pecans
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Salmon ? 1 pc ≈ 230 g 690 g ≈ 3 sheet | ||
| Arugula | ||
| Grapefruit ? 1 pc ≈ 230 g 230 g ≈ 1 sheet | ||
| Orange ? 1 pc ≈ 130 g 130 g ≈ 1 sheet | ||
| Pecan ? 1 pc ≈ 4 g 20 g ≈ 5 sheet | ||
| Olive oil | ||
| Butter | ||
| Zucchini ? 1 pc ≈ 200 g 600 g ≈ 3 sheet | ||
| Dry white wine | ||
| Lemon ? 1 pc ≈ 80 g 80 g ≈ 1 sheet | ||
| Lemon zest ? 1 pc ≈ 7 g 7 g ≈ 1 sheet | ||
| Product release: | 2 042 g | |
| Restore to default | ||
| Add a dish to the menu | ||
Cooking time
| 5 min | ||
| 15 min | ||
| 5 min | ||
| 10 min | ||
| 2 min | ||
| 5 min | ||
42 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 8.3 g |
| Fats | 9.4 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 2.9 g |
| Calories | 130 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 1 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 20 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.47 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 1 120 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 13% | 10% | 8% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (3) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Salmon B12 | 73736368? |
| iWhich products: ◦ Salmon: 86% ◦ Zucchini: 11% ◦ Arugula: 3% B6 | 29296320? |
| iWhich products: ◦ Salmon: 99% D | 181818183 |
| iWhich products: ◦ Zucchini: 33% ◦ Grapefruit: 22% ◦ Orange: 21% ◦ Lemon: 13% ◦ Arugula: 7% ◦ Lemon zest: 3% C | 182163198 |
| iWhich products: ◦ Salmon: 92% ◦ Zucchini: 5% B3 | 17203515? |
| iWhich products: ◦ Salmon: 76% ◦ Zucchini: 9% ◦ Arugula: 4% ◦ Grapefruit: 4% ◦ Orange: 3% B5 | 14142311? |
| iWhich products: ◦ Salmon: 76% ◦ Zucchini: 18% ◦ Arugula: 6% B2 | 13162912? |
| iWhich products: ◦ Salmon: 63% ◦ Olive oil: 27% ◦ Zucchini: 3% ◦ Arugula: 2% ◦ Butter: 2% E | 10102210? |
| iWhich products: ◦ Salmon: 45% ◦ Arugula: 19% ◦ Zucchini: 19% ◦ Grapefruit: 9% ◦ Orange: 5% B9 | 99186? |
| iWhich products: ◦ Salmon: 73% ◦ Orange: 9% ◦ Pecan: 9% ◦ Zucchini: 9% B1 | 910188? |
| iWhich products: ◦ Arugula: 87% ◦ Zucchini: 13% K | 8101710? |
| iWhich products: ◦ Arugula: 34% ◦ Grapefruit: 25% ◦ Butter: 19% ◦ Salmon: 14% ◦ Zucchini: 6% A | 67137? |
| iWhich products: ◦ Salmon: 81% ◦ Zucchini: 9% ◦ Arugula: 4% ◦ Grapefruit: 3% ◦ Orange: 2% B4 (Choline) | 57127? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Salmon: 100% Selenium | 4949904527 |
| iWhich products: ◦ Salmon: 81% ◦ Zucchini: 11% ◦ Arugula: 4% ◦ Grapefruit: 2% Phosphorus | 15152115? |
| iWhich products: ◦ Orange Flavonoids | 15122111? |
| iWhich products: ◦ Salmon: 85% ◦ Pecan: 10% ◦ Orange: 4% Copper | 13132611? |
| iWhich products: ◦ Salmon Sulfur | 10131913? |
| iWhich products: ◦ Salmon: 54% ◦ Zucchini: 25% ◦ Arugula: 9% ◦ Grapefruit: 5% ◦ Orange: 4% ◦ Lemon: 2% Potassium | 9121311? |
| iWhich products: ◦ Salmon: 100% Iodine | 881356 |
| iWhich products: ◦ Zucchini: 46% ◦ Pecan: 31% ◦ Arugula: 15% ◦ Salmon: 8% Manganese | 6897? |
| iWhich products: ◦ Salmon: 73% ◦ Zucchini: 14% ◦ Pecan: 6% ◦ Arugula: 5% ◦ Grapefruit: 2% Zinc | 681361 |
| iWhich products: ◦ Salmon: 51% ◦ Zucchini: 20% ◦ Arugula: 14% ◦ Pecan: 5% ◦ Grapefruit: 4% ◦ Orange: 3% Magnesium | 68197? |
| iWhich products: ◦ Arugula: 27% ◦ Zucchini: 27% ◦ Salmon: 22% ◦ Grapefruit: 5% ◦ Pecan: 5% ◦ Olive oil: 5% ◦ Lemon: 5% ◦ Orange: 2% ◦ Dry white wine: 2% Iron | 5242? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Salmon DHA (Omega-3) | 153153305255? |
| iWhich products: ◦ Salmon EPA (Omega-3) | 505012483? |
| iWhich products: ◦ Olive oil: 73% ◦ Salmon: 19% ◦ Pecan: 6% Oleic acid (Omega-9) | 10121711? |
| iWhich products: ◦ Butter: 66% ◦ Olive oil: 34% Palmitic acid (Saturated) | 6696? |
Read
Listen
Video on the topic
Reviews
on KETO Allowed
on PALEO Allowed on a non-strict basis
Difficulty: simple
Max. per day ≈ 690 g ?Из расчета максимум 20 гр углеводов в день
Servings: 3 (1 serving ≈ 681 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Salmon, Arugula, Grapefruit, Orange, Pecan, Olive oil, Butter, Zucchini, Dry white wine, Lemon, Lemon zest
Cooking: 5 min, Let it stand: 15 min, Fry: 5 min, Fry: 10 min, To boil: 2 min, Cooking: 5 min
Keto, LCHF: Recipes, Rules, Description
$$$
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.
Any remaining questions? Ask chatGPT.:
Ask a question
- Title ▶️
- Marinade ▶️
- Cooking ▶️
- Ingredients ▶️
- Macronutrients in the Dish ▶️
Add a review
Watch others fish and seafood:
We recommend reading:All articles
Share: