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Aller au Contenu
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Saumon au basilic et légumes en julienne (sans gluten)
Préféré
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Prep15min
Total25min
Portions4
Préféré
Pinterest
Facebook
Courriel
Imprimer
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Préféré
Partagez
Gardez l'écran allumé
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Vous avez envie d'un plat de poisson coloré ? Alors, il est temps d'essayer ce délicieux plat de saumon et légumes prêt en 25 minutes.
Créé le Dec 19, 2012
Préféré
Partagez
Gardez l'écran allumé
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Ingrédients
Enduit culinaire, sans farine
01 c. à thé (5 mL) d'huile d'olive, de canola ou de soya
1 sac (500 g) de mélange surgelé pour sauté de poivrons et d'oignons
1 courgette moyenne, coupée en julienne (en filaments étroits)
1 filet de saumon (1 lb/500 g), coupé en 4 morceaux
2 c. à soupe (30 mL) de feuilles de basilic frais, hachées
½ c. à thé (2 mL) de sel aux épices
1 c. à thé (5 mL) de sel épicé au poivre au citron
1/4 t. (50 mL) de bouillon de poulet
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Étapes
1
Vaporiser d'enduit culinaire (sans farine) une poêle de 12 po (30 cm) ; ajouter l'huile et faire chauffer à feu mi-élevé. Ajouter le sauté de poivrons ; faire cuire 2 minutes, en remuant de temps en temps. Incorporer la courgette.
2
Placer le saumon dans la poêle, peau en dessous, en repoussant les légumes au besoin. Parsemer le saumon et les légumes de basilic, de sel aux épices et de poivre au citron. Verser le bouillon sur le saumon et les légumes.
3
Baisser le feu à moyen-doux ; couvrir et faire cuire de 8 à 10 minutes ou jusqu'à ce que le saumon s'émiette facilement. Retirer le saumon et les légumes de la poêle à l'aide d'une cuillère perforée.
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Conseils
Conseil 1
VOUS CUISINEZ SANS GLUTEN ? : Lisez toujours les étiquettes pour vous assurer que chaque ingrédient de la recette est sans gluten. Les produits et la source des ingrédients peuvent changer.
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Valeur nutritive
210 Calories, 7g Matières grasses, 23g Protéine, 12g Total de glucides, 6g Sucres
Valeur nutritive
Portion :4 portions
Calories
210
Matières grasses
7g
Acides gras saturés
2g
Cholestérol
65mg
Sodium
390mg
Total de glucides
12g
Fibres alimentaires
2g
Sucres
6g
Protéine
23g
% Valeur quotidienne*:
Échanges:
*Pourcentage de la valeur quotidienne selon un régime alimentaire de 2 000 calories.
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