Your Recipe

Baked Fish and Veggies

Složka Množství Kalorie
Citronová šťáva 5g 1kcal
Cibule 70g 28kcal
Petržel 0.8g 0kcal
Zeleninová směs, sušená 392g 1211kcal

Recipe Instructions:

Ingredients:
4 white fish fillets (frozen, or cod or perch, total of 16-20 oz)
2 cups mixed vegetables (frozen)
1 small onion, diced
1 teaspoon lemon juice (or fresh lemon, sliced thin)
4 squares aluminum foil (about 10×12 inches)
1 tablespoon parsley flakes (dried or fresh chopped)
Instructions:
Preheat oven to 450°F.
Separate fish fillets. If frozen, no need to thaw. Place one fillet in the center of each square of aluminum foil.
In a bowl, mix frozen vegetables and diced onion. Spoon vegetables around fish, dividing equally.
Sprinkle fish and vegetables with lemon juice (or top with lemon slice) and parsley.
Fold ends of aluminum foil together to seal.
Bake until fish reaches 145 degrees F. About 10 minutes for fresh fish or 30 minutes for un-thawed frozen. Serve.

nutriční údaje
Velikost porce 117 g | ml
Množství na porci 310
1298
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.7g 11%
Nasycené tuky 1.2g 6%
Sodík 354mg 15%
Sacharidy celkem 49g 18%
Vláknina 19g 67%
Cukr 20g
Bílkoviny 17g 35%
Vitamin D 0mcg 0%
Vápník 234mg 18%
Železo 6mg 33%
Draslík 1603mg 34%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 969.082 mcg 108%
Thiamin [B1] 0.513 mg 43%
Riboflavin [B2] 0.603 mg 46%
Niacin [B3] 6.461 mg 40%
Kyselina pantotenová [B5] 0.024 mg 0%
Vitamin B6 0.923 mg 54%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 209.679 mcg 0%
Vitamin C 176.289 mg 196%
Vitamin D 0 mcg 0%
Vitamin E 5.838 mg 39%
Vitamin K 221.596 mcg 185%
Betain 0.018 mg 0%
Cholin 86.515 mg 16%
Carbohydrates
živina Množství DV
Sacharidy celkem 48.6 g 18%
Sugars 20.2 g 40%
Vláknina 18.6 g 67%
Carbohydrate 1.7 g 0%
Čisté sacharidy 28.4g
aminokyseliny
živina Množství DV
Alanin 0.004 g 0%
Arginin 0.018 g 0%
Kyselina asparagová 0.017 g 0%
Cystein 0.001 g 0%
kyselina glutamová 0.046 g 0%
Glycin 0.005 g 0%
Histidin 0.003 g 0%
Izoleucin 0.003 g 0%
Leucin 0.005 g 0%
Lysin 0.007 g 0%
Metionin 0 g 0%
Fenylalanin 0.005 g 0%
Prolin 0.003 g 0%
Serin 0.004 g 0%
Treonin 0.004 g 0%
Tryptofan 0.003 g 0%
Tyrosin 0.003 g 0%
Valin 0.004 g 0%
Minerály
živina Množství DV
Vápník 233.7 mg 18%
Měď 0.68 mg 76%
Fluorid 0.19 mcg 0%
Železo 5.99 mg 33%
Hořčík 148.93 mg 35%
Mangan 0.02 mg 1%
Fosfor 396.31 mg 32%
Draslík 1602.81 mg 34%
Selen 12.83 mcg 23%
Sodík 353.62 mg 15%
Zinek 3.24 mg 29%
další
živina Množství DV
Voda 36.72 g 0%
Popel 0.068 g 0%