Your Recipe

Simple Fish and Corn

Složka Množství Kalorie
Citrón 65g 19kcal
Olivový olej 70g 619kcal
Kajenský pepř 0.225g 1kcal
Kukuřice, sladká, žlutá, syrová 408g 351kcal
Ryby, tilapie, syrová 170.1g 163kcal

Recipe Instructions:

4 ears corn, shucked
5 tablespoons olive oil
Large pinch cayenne
Salt
Four 6-ounch fillets firm white fish, like striped bass, cod, tilapia or halibut
1 lemon, halved

Heat the oven to 350 degrees. Fill a large pan (wide enough to hold the corn) with 1 inch of water. Bring to a boil. Lay or stack the corn in the pan. Place a lid on top, and let steam for 3 minutes. Drain and cool off the corn by running it under cold water.
Cut the corn from the cobs, scraping the cobs to extract as many corn juices as possible. Put the scraped corn into a pan, add 2 tablespoons olive oil, and season with salt and cayenne. Gently rewarm over medium low heat while you cook the fish.
Arrange the fish in a baking dish -- no need for crowding! Drizzle the remaining 3 tablespoons olive oil on top. Season with salt and place in the oven. Roast until the fish is just cooked through (about 10 minutes per inch of thickness). Baste the fish about halfway through with the olive oil that pools in the baking dish. Remove from the oven and squeeze the lemon all over the fish.
Spoon some corn on each plate, and top with a piece of fish.

nutriční údaje
Velikost porce 178 g | ml
Množství na porci 288
1206
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 25%
Nasycené tuky 3g 15%
Sodík 38mg 2%
Sacharidy celkem 21g 7%
Vláknina 2.5g 9%
Cukr 6.8g
Bílkoviny 12g 24%
Vitamin D 1.3mcg 7%
Vápník 11mg 1%
Železo 1mg 5%
Draslík 428mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 10.513 mcg 1%
Thiamin [B1] 0.182 mg 15%
Riboflavin [B2] 0.087 mg 7%
Niacin [B3] 3.486 mg 22%
Kyselina pantotenová [B5] 0.969 mg 19%
Vitamin B6 0.178 mg 10%
Kobalamin [B12] 0.672 mcg 0%
Floát [B9] 54.893 mcg 0%
Vitamin C 15.591 mg 17%
Vitamin D 1.318 mcg 7%
Vitamin E 2.803 mg 19%
Vitamin K 11.482 mcg 10%
Betain 9.245 mg 0%
Cholin 42.443 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 20.6 g 7%
Sugars 6.8 g 14%
Vláknina 2.5 g 9%
Carbohydrate 1.5 g 0%
Čisté sacharidy 13.8g
aminokyseliny
živina Množství DV
Alanin 0.82 g 0%
Arginin 0.677 g 0%
Kyselina asparagová 1.226 g 0%
Cystein 0.12 g 0%
kyselina glutamová 2.015 g 0%
Glycin 0.573 g 0%
Histidin 0.291 g 0%
Izoleucin 0.527 g 0%
Leucin 1.037 g 0%
Lysin 0.909 g 0%
Metionin 0.321 g 0%
Fenylalanin 0.497 g 0%
Prolin 0.62 g 0%
Serin 0.502 g 0%
Treonin 0.536 g 0%
Tryptofan 0.113 g 0%
Tyrosin 0.415 g 0%
Valin 0.601 g 0%
Minerály
živina Množství DV
Vápník 10.78 mg 1%
Měď 0.09 mg 10%
Fluorid 0 mcg 0%
Železo 0.97 mg 5%
Hořčík 50.61 mg 12%
Mangan 0.19 mg 8%
Fosfor 165.84 mg 13%
Draslík 427.56 mg 9%
Selen 18.46 mcg 34%
Sodík 38.1 mg 2%
Zinek 0.62 mg 6%
další
živina Množství DV
Voda 125.196 g 0%
Popel 1.036 g 0%