Your Recipe

Salsa-Simmered Fish

Složka Množství Kalorie
Česnek 6g 9kcal
Olivový olej 28g 248kcal
Oregano sušené 2g 5kcal
Ocet vinný červený 14.9g 3kcal
Treska atlantská, syrová 360g 295kcal
Pepř černý, mletý 0.575g 1kcal
Kmín, mletý 5g 19kcal
Rajčatová omáčka, konzervovaná, bez přidané soli 453g 109kcal
Sůl 6g 0kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
16 ounces tomato salsa (about 2 cups)
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh oregano leaves
Cooked rice, for serving (optional)
INSTRUCTIONS
Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).
Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.
Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.
If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

nutriční údaje
Velikost porce 219 g | ml
Množství na porci 172
720
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.3g 11%
Nasycené tuky 1.2g 6%
Sodík 654mg 28%
Sacharidy celkem 7.5g 3%
Vláknina 2.1g 8%
Cukr 4.1g
Bílkoviny 18g 36%
Vitamin D 0.8mcg 4%
Vápník 54mg 4%
Železo 2.5mg 14%
Draslík 746mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 36.979 mcg 4%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.141 mg 11%
Niacin [B3] 3.072 mg 19%
Kyselina pantotenová [B5] 0.503 mg 10%
Vitamin B6 0.361 mg 21%
Kobalamin [B12] 0.819 mcg 0%
Floát [B9] 17.872 mcg 0%
Vitamin C 9.403 mg 10%
Vitamin D 0.81 mcg 4%
Vitamin E 3.351 mg 22%
Vitamin K 10.912 mcg 9%
Betain 0.975 mg 0%
Cholin 70.747 mg 13%
Carbohydrates
živina Množství DV
Sacharidy celkem 7.5 g 3%
Sugars 4.1 g 8%
Vláknina 2.1 g 8%
Carbohydrate 0.8 g 0%
Čisté sacharidy 3.4g
aminokyseliny
živina Množství DV
Alanin 1.017 g 0%
Arginin 1.003 g 0%
Kyselina asparagová 1.862 g 0%
Cystein 0.188 g 0%
kyselina glutamová 3.075 g 0%
Glycin 0.805 g 0%
Histidin 0.497 g 0%
Izoleucin 0.773 g 0%
Leucin 1.351 g 0%
Lysin 1.52 g 0%
Metionin 0.485 g 0%
Fenylalanin 0.672 g 0%
Prolin 0.603 g 0%
Serin 0.698 g 0%
Treonin 0.749 g 0%
Tryptofan 0.191 g 0%
Tyrosin 0.565 g 0%
Valin 0.862 g 0%
Minerály
živina Množství DV
Vápník 53.52 mg 4%
Měď 0.18 mg 20%
Fluorid 39.57 mcg 0%
Železo 2.54 mg 14%
Hořčík 52.48 mg 12%
Mangan 0.25 mg 11%
Fosfor 223.08 mg 18%
Draslík 746.15 mg 16%
Selen 30.78 mcg 56%
Sodík 654 mg 28%
Zinek 0.75 mg 7%
další
živina Množství DV
Voda 181.045 g 0%
Popel 3.388 g 0%