Your Recipe

Salsa-Simmered Fish

Složka Množství Kalorie
Česnek 6g 9kcal
Olivový olej 28g 248kcal
Ocet vinný červený 14.9g 3kcal
Treska atlantská, syrová 680.4g 558kcal
Pepř černý, mletý 0.575g 1kcal
Kmín, mletý 3.2g 12kcal
Sůl 1g 0kcal

Recipe Tags:

Whole30 Diet

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 184 g | ml
Množství na porci 208
869
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.3g 11%
Nasycené tuky 1.2g 6%
Sodík 192mg 8%
Sacharidy celkem 1g 0%
Vláknina 0.2g 1%
Cukr 0g
Bílkoviny 31g 61%
Vitamin D 1.5mcg 8%
Vápník 38mg 3%
Železo 1.3mg 7%
Draslík 726mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 20.963 mcg 2%
Thiamin [B1] 0.137 mg 11%
Riboflavin [B2] 0.115 mg 9%
Niacin [B3] 3.558 mg 22%
Kyselina pantotenová [B5] 0.271 mg 5%
Vitamin B6 0.439 mg 26%
Kobalamin [B12] 1.548 mcg 0%
Floát [B9] 12.056 mcg 0%
Vitamin C 2.231 mg 2%
Vitamin D 1.531 mcg 8%
Vitamin E 2.126 mg 14%
Vitamin K 4.688 mcg 4%
Betain 0.02 mg 0%
Cholin 111.488 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 1 g 0%
Sugars 0 g 0%
Vláknina 0.2 g 1%
Carbohydrate 0.5 g 0%
Čisté sacharidy 0.9g
aminokyseliny
živina Množství DV
Alanin 1.835 g 0%
Arginin 1.823 g 0%
Kyselina asparagová 3.11 g 0%
Cystein 0.326 g 0%
kyselina glutamová 4.535 g 0%
Glycin 1.458 g 0%
Histidin 0.893 g 0%
Izoleucin 1.4 g 0%
Leucin 2.467 g 0%
Lysin 2.786 g 0%
Metionin 0.898 g 0%
Fenylalanin 1.186 g 0%
Prolin 1.075 g 0%
Serin 1.238 g 0%
Treonin 1.331 g 0%
Tryptofan 0.34 g 0%
Tyrosin 1.024 g 0%
Valin 1.565 g 0%
Minerály
živina Množství DV
Vápník 38.31 mg 3%
Měď 0.06 mg 7%
Fluorid 0.05 mcg 0%
Železo 1.27 mg 7%
Hořčík 58.13 mg 14%
Mangan 0.1 mg 4%
Fosfor 352.12 mg 28%
Draslík 726.27 mg 15%
Selen 56.56 mcg 103%
Sodík 192.25 mg 8%
Zinek 0.82 mg 7%
další
živina Množství DV
Voda 142.603 g 0%
Popel 2.069 g 0%