Your Recipe

Baked Cod with Lemon and Capers

Složka Množství Kalorie
Citrón 116g 34kcal
Česnek 6g 9kcal
Olivový olej 26.6g 235kcal
Tymián čerstvý 5.48g 6kcal
Treska atlantská, syrová 907.18g 744kcal
Kapary, konzervované 15g 3kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 pounds fresh cod fish, cut into 4 servings
2 tbsp olive oil, divided
2 whole lemons
Kosher salt
Pepper
2 tbsp capers drained from their liquid
2 tbsp fresh thyme leaves
2 cloves garlic, finely minced
Fresh parsley, for garnish
Instructions
Preheat the oven to 375 degrees F.
Arrange the cod fillets on a plate and drizzle with 1 tbsp olive oil, juice of 1 lemon, and a generous shake of salt and pepper. Let the cod marinate in this while the oven is heating up.
Transfer the cod to a 7.5 ” x 10.5″ or 9″ x 13″ ceramic baking dish (it is fine if the pieces overlap a bit).
Top the cod with capers, fresh thyme, and minced garlic.
Slice the remaining lemon into rounds and arrange the slices on top of the cod. Add a few sprigs of fresh thyme if you have them.
Bake in the oven for 15-17 minutes, until fish is an internal temperature of 145 degrees F, and is opaque and flakes easily with a fork. Cook time will depend on the amount and thickness of fish.
Remove from oven and let sit for a minute or two before serving

nutriční údaje
Velikost porce 269 g | ml
Množství na porci 258
1078
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.3g 11%
Nasycené tuky 1.2g 6%
Sodík 212mg 9%
Sacharidy celkem 3.7g 1%
Vláknina 1.2g 4%
Cukr 0.8g
Bílkoviny 41g 82%
Vitamin D 2mcg 10%
Vápník 54mg 4%
Železo 1.4mg 8%
Draslík 993mg 21%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 31.029 mcg 3%
Thiamin [B1] 0.188 mg 16%
Riboflavin [B2] 0.167 mg 13%
Niacin [B3] 4.768 mg 30%
Kyselina pantotenová [B5] 0.418 mg 8%
Vitamin B6 0.603 mg 35%
Kobalamin [B12] 2.064 mcg 0%
Floát [B9] 20.59 mcg 0%
Vitamin C 20.461 mg 23%
Vitamin D 2.041 mcg 10%
Vitamin E 2.487 mg 17%
Vitamin K 5.178 mcg 4%
Betain 0.007 mg 0%
Cholin 149.961 mg 27%
Carbohydrates
živina Množství DV
Sacharidy celkem 3.7 g 1%
Sugars 0.8 g 2%
Vláknina 1.2 g 4%
Carbohydrate 3.5 g 0%
Čisté sacharidy 3g
aminokyseliny
živina Množství DV
Alanin 2.445 g 0%
Arginin 2.427 g 0%
Kyselina asparagová 4.142 g 0%
Cystein 0.434 g 0%
kyselina glutamová 6.04 g 0%
Glycin 1.942 g 0%
Histidin 1.19 g 0%
Izoleucin 1.869 g 0%
Leucin 3.29 g 0%
Lysin 3.714 g 0%
Metionin 1.196 g 0%
Fenylalanin 1.579 g 0%
Prolin 1.43 g 0%
Serin 1.649 g 0%
Treonin 1.776 g 0%
Tryptofan 0.454 g 0%
Tyrosin 1.364 g 0%
Valin 2.088 g 0%
Minerály
živina Množství DV
Vápník 53.66 mg 4%
Měď 0.11 mg 12%
Fluorid 0 mcg 0%
Železo 1.4 mg 8%
Hořčík 78.7 mg 19%
Mangan 0.09 mg 4%
Fosfor 469.16 mg 38%
Draslík 992.61 mg 21%
Selen 75.44 mcg 137%
Sodík 211.61 mg 9%
Zinek 1.09 mg 10%
další
živina Množství DV
Voda 214.879 g 0%
Popel 3.007 g 0%