Your Recipe

Oven Baked Cod with Green Beans and Tomatoes

Složka Množství Kalorie
Citronová šťáva 28.7g 6kcal
Fazole Zelené 188.4g 58kcal
Olivový olej 26.6g 235kcal
Tymián sušený 0.92g 3kcal
Česnek prášek 0.789g 3kcal
Treska atlantská, syrová 226.796g 186kcal
Rajčata cherry 454g 82kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 8- ounce cod fillets
1 pint cherry tomatoes
12 ounces fresh green beans
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried thyme
½ teaspoon garlic powder
Fine couscous for serving
Chopped parsley for serving
Instructions
Preheat the oven 400°F. Line a baking sheet with parchment paper.
Pat the cod dry with paper towels and place in the middle of the sheet pan in a single layer. Add the cherry tomatoes on one side and the green beans on the other side. Season the cod and vegetables with salt and pepper to taste.
Drizzle the olive oil and lemon juice over the cod. Season with thyme and garlic powder. Use a brush or your hands to spread the marinade on the cod and brush any remaining marinade over the vegetables.
Place the pan in the oven and bake until the cod looks flaky and tomatoes begin to soften, about 12-15 minutes.
Serve the cod with the green beans and tomatoes over couscous or any other grains and spoon the juices from the baking dish over the cod.

nutriční údaje
Velikost porce 232 g | ml
Množství na porci 143
599
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.4g 9%
Nasycené tuky 1.1g 5%
Sodík 40mg 2%
Sacharidy celkem 8.5g 3%
Vláknina 2.8g 10%
Cukr 4.7g
Bílkoviny 12g 24%
Vitamin D 0.5mcg 3%
Vápník 43mg 3%
Železo 1.3mg 7%
Draslík 614mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 71.396 mcg 8%
Thiamin [B1] 0.127 mg 11%
Riboflavin [B2] 0.11 mg 8%
Niacin [B3] 2.209 mg 14%
Kyselina pantotenová [B5] 0.305 mg 6%
Vitamin B6 0.304 mg 18%
Kobalamin [B12] 0.516 mcg 0%
Floát [B9] 38.695 mcg 0%
Vitamin C 24.757 mg 28%
Vitamin D 0.51 mcg 3%
Vitamin E 2.156 mg 14%
Vitamin K 37.224 mcg 31%
Betain 0.179 mg 0%
Cholin 52.398 mg 10%
Carbohydrates
živina Množství DV
Sacharidy celkem 8.5 g 3%
Sugars 4.7 g 9%
Vláknina 2.8 g 10%
Carbohydrate 4.1 g 0%
Čisté sacharidy 3.8g
aminokyseliny
živina Množství DV
Alanin 0.682 g 0%
Arginin 0.669 g 0%
Kyselina asparagová 1.311 g 0%
Cystein 0.127 g 0%
kyselina glutamová 2.092 g 0%
Glycin 0.538 g 0%
Histidin 0.33 g 0%
Izoleucin 0.519 g 0%
Leucin 0.904 g 0%
Lysin 1.001 g 0%
Metionin 0.316 g 0%
Fenylalanin 0.457 g 0%
Prolin 0.409 g 0%
Serin 0.489 g 0%
Treonin 0.512 g 0%
Tryptofan 0.129 g 0%
Tyrosin 0.377 g 0%
Valin 0.585 g 0%
Minerály
živina Množství DV
Vápník 42.85 mg 3%
Měď 0.12 mg 14%
Fluorid 11.56 mcg 0%
Železo 1.35 mg 7%
Hořčík 43.49 mg 10%
Mangan 0.26 mg 11%
Fosfor 162.09 mg 13%
Draslík 614.23 mg 13%
Selen 19.11 mcg 35%
Sodík 39.57 mg 2%
Zinek 0.58 mg 5%
další
živina Množství DV
Voda 202.492 g 0%
Popel 1.585 g 0%