Name: Mixed salad fantasies
Prep time: 2 min
Cook time: 2 min
Total time: 5 min
Yield: 1 person
Cuisine: Italy - Sicilia
Ingredients: Lettuce or salad; Canned sweet corn, without salt; Scallions; Black olives; Dry tomatoes; Flax seed; Pumpkin seeds; Chia seeds; Sunflower seeds, unsalted; Extra virgin olive oil; Mackerel; Shelled walnuts; Turmeric; White pepper; Iodized salt; Lemon juice

Alessandro Cortese

50 recipes

ingredients

servings

Lettuce or salad

200 grams

Canned sweet corn, without salt

140 grams

Scallions

40 grams

Black olives

25 grams

Dry tomatoes

20 grams

Flax seed

4 grams

Pumpkin seeds

4 grams

Chia seeds

4 grams

Sunflower seeds, unsalted

4 grams

Extra virgin olive oil

4 grams

Mackerel

100 grams

Shelled walnuts

10 grams

Turmeric

2 pinches

White pepper

1 pinch

Iodized salt

1 pinch

Lemon juice

7 mL

single courses from Italy - Sicilia

Mixed salad fantasies

with fish with nuts source of B vitamins high in iron source of C vitamins source of D vitamins high in potassium high in magnesium

ready in

5 minutes

difficulty

daily requirement

100% Fat

100% Protein

100% Carbohydrates

translated by Italian with

Colorful dish, genuine and very good ...

step 1

Simple, combine all the ingredients, mix and then enjoy ... Bon appetit.

step 2

PS As a mackerel, I used the natural box ...

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daily requirement
(per person)

Main +

Calories 567.8 kcal n.d.

Fat 28.74 g n.d.

Carbohydrates 50.87 g n.d.

Protein 30.71 g n.d.

Fibers 11.95 g n.d.

Water 356.12 g n.d.

Ashes 6.82 g n.d.

Sugars 15.83 g n.d.

Starch 0.06 g n.d.

Minerals +

Calcium 170.65 mg n.d.

Sodium 618.42 mg n.d.

Phosphorus 472.92 mg n.d.

Potassium 1948.27 mg n.d.

Iron 7.49 mg n.d.

Magnesium 170.69 mg n.d.

Zinc 2.84 mg n.d.

Copper 0.73 mg n.d.

Manganese 1.53 mg n.d.

Selenium 34.98 mcg n.d.

Fluorine 0.01 mcg n.d.

Vitamins +

A 34.35 mcg n.d.

B1 0.52 mg n.d.

B2 0.49 mg n.d.

B3 6.67 mg n.d.

B5 1.62 mg n.d.

B6 0.75 mg n.d.

B9 3.48 mcg n.d.

B12 1.92 mcg n.d.

C 30.12 mg n.d.

E 2.21 mg n.d.

B12 added 0.0 mcg n.d.

D 5.84 mcg n.d.

K 209.56 mcg n.d.

Total choline (Vit. J) 108.14 mg n.d.

Lipids +

Monounsaturated 6.94 g n.d.

Polyunsaturated 10.1 g n.d.

Saturated 3.58 g n.d.

Cholesterol 60.8 mg n.d.

unsaturated 17.03 g n.d.

Omega-3 0.0 g n.d.

Omega-6 0.0 g n.d.

Amino acids +

Phenylalanine 1.0 g n.d.

Isoleucine 1.06 g n.d.

Histidine 0.67 g n.d.

Leucine 1.95 g n.d.

Lysine 1.77 g n.d.

Methionine 0.61 g n.d.

Tyrosine 0.78 g n.d.

Threonine 1.01 g n.d.

Tryptophan 0.26 g n.d.

Valine 1.22 g n.d.

Other +

Ethyl alcohol 0.0 g n.d.

Caffeine 0.0 mg n.d.

Theobromine 0.0 mg n.d.

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Mixed salad fantasies

ingredients

Lettuce or salad

Canned sweet corn, without salt

Scallions

Black olives

Dry tomatoes

Flax seed

Pumpkin seeds

Chia seeds

Sunflower seeds, unsalted

Extra virgin olive oil

Mackerel

Shelled walnuts

Turmeric

White pepper

Iodized salt

Lemon juice

description

preparation

step 1

step 2