Your Recipe

Simple Cod with Sauteed Spinach

Složka Množství Kalorie
Citronová šťáva 5.9g 1kcal
Česnek 6g 9kcal
Olivový olej 39.9g 353kcal
Treska atlantská, syrová 283.5g 232kcal
Baby špenát 280g 59kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
For the Cod
2 tablespoons olive oil
2) 5 ounce cod filets
ground black pepper {or seasoning of your choice}
For the Spinach
1 tablespoon olive oil
2 cloves fresh garlic, minced
10 ounces fresh baby spinach
sea salt and pepper, to taste
1 wedge lemon juice, squeezed
Instructions
Heat the olive oil in a large skillet over medium heat. Season the cod with ground black pepper {or seasoning of your choice} and place it in the skillet. Sear the first side and flip over. Cover and cook for 4 to 5 minutes. Remove from pan and set aside.
Clean out the skillet and add olive oil. When oil is heated, add the garlic. Cook for one minute, stirring to keep it from burning.
Add a handful of spinach and toss to combine. Saute and stir until spinach is wilted.
Add another handful of spinach, wilt, and continue until all of the spinach is wilted. Squeeze one wedge of lemon over the spinach and toss to combine. Season to taste with sea salt and pepper.
Divide the spinach between two plates, using a slotted spoon to drain off excess moisture. Top with the cod and season with black pepper and lemon strips and serve.

nutriční údaje
Velikost porce 308 g | ml
Množství na porci 327
1369
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 22g 28%
Nasycené tuky 2.9g 15%
Sodík 233mg 10%
Sacharidy celkem 3.4g 1%
Vláknina 2.3g 8%
Cukr 0.1g
Bílkoviny 29g 59%
Vitamin D 1.3mcg 6%
Vápník 124mg 10%
Železo 2.5mg 14%
Draslík 1415mg 30%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 413.21 mcg 46%
Thiamin [B1] 0.222 mg 19%
Riboflavin [B2] 0.367 mg 28%
Niacin [B3] 3.719 mg 23%
Kyselina pantotenová [B5] 0.239 mg 5%
Vitamin B6 0.659 mg 39%
Kobalamin [B12] 1.29 mcg 0%
Floát [B9] 173.003 mcg 0%
Vitamin C 40.595 mg 45%
Vitamin D 1.276 mcg 6%
Vitamin E 3.787 mg 25%
Vitamin K 12.203 mcg 10%
Betain 0.02 mg 0%
Cholin 93.327 mg 17%
Carbohydrates
živina Množství DV
Sacharidy celkem 3.4 g 1%
Sugars 0.1 g 0%
Vláknina 2.3 g 8%
Carbohydrate 1.2 g 0%
Čisté sacharidy 3.3g
aminokyseliny
živina Množství DV
Alanin 1.531 g 0%
Arginin 1.53 g 0%
Kyselina asparagová 2.599 g 0%
Cystein 0.273 g 0%
kyselina glutamová 3.792 g 0%
Glycin 1.218 g 0%
Histidin 0.746 g 0%
Izoleucin 1.17 g 0%
Leucin 2.06 g 0%
Lysin 2.326 g 0%
Metionin 0.749 g 0%
Fenylalanin 0.991 g 0%
Prolin 0.896 g 0%
Serin 1.035 g 0%
Treonin 1.112 g 0%
Tryptofan 0.284 g 0%
Tyrosin 0.854 g 0%
Valin 1.309 g 0%
Minerály
živina Množství DV
Vápník 123.69 mg 10%
Měď 0.16 mg 18%
Fluorid 0 mcg 0%
Železo 2.47 mg 14%
Hořčík 176.49 mg 42%
Mangan 0.75 mg 33%
Fosfor 347.18 mg 28%
Draslík 1415.5 mg 30%
Selen 50.85 mcg 92%
Sodík 232.88 mg 10%
Zinek 1.3 mg 12%
další
živina Množství DV
Voda 249.082 g 0%
Popel 3.935 g 0%