Teriyaki Salmon

Superfood

Good nutritional profile

Лосось под соусом терияки.

Teriyaki Salmon — photo 1

Лосось терияки — лосось под соусом терияки (соевый соус, мирин, сахар). Много белка и омега-3; глазурь добавляет сахар и натрий. Питательное вкусное основное блюдо.

High proteinLow carb

Macronutrients Distribution

Protein: 22g (53.7%)
Fat: 9g (22.0%)
Carbs: 10g (24.4%)

Basic Nutritional Info

NutrientValueDV
Protein22g39.3%
Fat9g12.9%
Carbs10g3.3%
Simple Sugars3.5gEstimate
Complex Carbs6.5gEstimate
Water58g2.3%
Calories1908.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
50

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated3.15g15.8%
Monounsaturated3.6g14.4%
Polyunsaturated2.25g17.3%
Omega-30.675gEstimate
Omega-61.575gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Allergens

Fish

Derived from the name and ingredients; may be incomplete.

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Main Difficulty: Easy Servings: 2 Total: 22 min

Ingredients

  • Salmon fillets 2 (120 g each)
  • Soy sauce 3 tbsp
  • Mirin 2 tbsp
  • Sake 1 tbsp
  • Sugar 1 tbsp
  • Fresh ginger, grated 1 tsp
  • Vegetable oil 1 tbsp
  • Sesame seeds 1 tsp
  • Green onion, sliced 1
Prep
10 min
Cook
12 min

Instructions

  1. 1

    Whisk together the soy sauce, mirin, sake, sugar and grated ginger to make the teriyaki sauce.

  2. 2

    Pat the salmon fillets dry and season lightly.

  3. 3

    Heat the oil in a skillet over medium-high heat and sear the salmon skin-side down for 3 to 4 minutes.

  4. 4

    Flip the fillets and cook another 2 to 3 minutes until nearly done.

  5. 5

    Pour in the teriyaki sauce and let it bubble, spooning it over the salmon until glossy and thickened.

  6. 6

    Cook until the salmon is just cooked through and coated in the glaze.

  7. 7

    Garnish with sesame seeds and sliced green onion, and serve with steamed rice.