Quick Salmon & Chard Lunch = Brzi losos s blitvom
(Scroll down for recipe in English)
Recept
za 2 osobe300 g smrznutog lososa
300 g blitve, očišćene
1 žl maslinovog ulja
1 režanj češnjaka, sitno nasjeckan
sol i papar po želji
tostirane sjemenke po želji (sezam, pinjoli, bundeva, suncokret)
Smrznuti losos oprati kako bi se uklonila ledena površina i dobro osušiti papirnatim ručnikom. Na zagrijanu dublju teflonsku tavu ili u wok staviti losos namašćen s par kapi maslinovog ulja i začinjen solju i paprom, s kožom dolje. Nakon nekoliko minuta, kada se koža zapeče, smanjiti vatru i kratko zapeći sa svih strana. Losos će u ovom trenutku još uvijek biti smrznut u sredini. Kada sa svih strana dobije zlaćanu boju, poklopiti tavu i pustiti da se kuha oko 5 minuta uz povremeno okretanje. Losos je gotov kada je u sredini blago ružičast i komadi se lako odvajaju vilicom.
Nakon što je losos gotov izvaditi ga iz tave, a u nju staviti preostalo maslinovo ulje, nasjeckani češnjak i opranu i očišćenu blitvu i odmah poklopiti. Nakon 1 minute začiniti solju i paprom, promiješati i ponovno poklopiti. Blitvu nije potrebno dugo kuhati, već je dovoljno da povene kako bi se zadržalo što više hranjivih sastojaka.
Po želji losos i blitvu posuti tostiranim sjemenkama i odmah servirati.
U slast!
Kalorijska vrijednost:
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420 kcal
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Proteini:
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28 g
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Masti:
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33 g
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Ugljikohidrati (Šećeri):
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7 g (2 g)
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Dijetalna vlakna:
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3 g
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Bogato vitaminima B skupine, omega 3 masnim kiselinama te kalijem, selenom i fosforom
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Quick Salmon & Chard
The simplest recipe ever for fast frozen salmon preparation and a healthy lunch with lots of vitamins, protein, minerals and omega 3 fatty acids.Recipe
serves 2300 g frozen salmon
300 g chard, clean
1 tbsp olive oil
1 clove of garlic, finely chopped
salt and pepper to taste
toasted seeds, optional (sesame, pine, pumpkin, sunflower)
Wash frozen salmon to remove the ice surface and dry it well with a paper towel. Put seasoned salmon in a heated teflon pan or wok with a couple drops of olive oil, with skin facing down. After a few minutes, when the skin has browned, reduce heat and sear all sides. At this point salmon will still be frozen in the middle. When all the sides are golden, cover the pan and let it cook for about 5 minutes with occasional turning. The salmon is done when it is slightly pink in the middle and the pieces are easily separated by a fork.
After the salmon is removed from the pan, put in the remaining olive oil, chopped garlic and washed chard and cover with a lid immediately. After 1 minute season with salt and pepper, stir and cover again. In order to keep as many nutrients as possible, cook the chard just so it wilts.
Plate salmon and chard, sprinkle with toasted seeds (optional), and serve immedieately.
Enjoy!
Caloric value:
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420 kcal
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Proteins:
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28 g
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Fats:
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33 g
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Carbohydrates (Sugars):
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7 g (2 g)
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Fiber:
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3 g
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High in vitamin B complex, omega 3 fatty acids, potassium, selenium and phosphorus.
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