Your Recipe

Cod with cucumber, avocado & mango salsa salad

Složka Množství Kalorie
Avokádo 76g 122kcal
Limeta 2g 1kcal
Mango 336g 202kcal
Okurka 80g 13kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 10g 3kcal
Treska atlantská, syrová 462g 379kcal
Rajčata cherry 160g 29kcal

Recipe Instructions:

Ingredients
2 x skinless cod fillets
1 lime, zested and juiced
1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
1 small avocado, stoned, peeled and sliced
¼ cucumber, chopped
160g cherry tomatoes, quartered
1 red chilli, deseeded and chopped
2 spring onions, sliced
handful chopped coriander

Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.

STEP 2
Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

nutriční údaje
Velikost porce 563 g | ml
Množství na porci 374
1564
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8g 10%
Nasycené tuky 1.3g 6%
Sodík 135mg 6%
Sacharidy celkem 33g 12%
Vláknina 6.6g 23%
Cukr 27g
Bílkoviny 44g 89%
Vitamin D 2.1mcg 10%
Vápník 78mg 6%
Železo 1.8mg 10%
Draslík 1684mg 36%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 159.22 mcg 18%
Thiamin [B1] 0.292 mg 24%
Riboflavin [B2] 0.296 mg 23%
Niacin [B3] 7.093 mg 44%
Kyselina pantotenová [B5] 1.393 mg 28%
Vitamin B6 0.947 mg 56%
Kobalamin [B12] 2.102 mcg 0%
Floát [B9] 137.27 mcg 0%
Vitamin C 80.573 mg 90%
Vitamin D 2.079 mcg 10%
Vitamin E 4.251 mg 28%
Vitamin K 38.503 mcg 32%
Betain 0.46 mg 0%
Cholin 176.872 mg 32%
Carbohydrates
živina Množství DV
Sacharidy celkem 33.5 g 12%
Sugars 26.7 g 53%
Vláknina 6.6 g 23%
Carbohydrate 30 g 0%
Čisté sacharidy 6.8g
aminokyseliny
živina Množství DV
Alanin 2.702 g 0%
Arginin 2.589 g 0%
Kyselina asparagová 4.548 g 0%
Cystein 0.46 g 0%
kyselina glutamová 6.852 g 0%
Glycin 2.101 g 0%
Histidin 1.278 g 0%
Izoleucin 2.004 g 0%
Leucin 3.518 g 0%
Lysin 3.976 g 0%
Metionin 1.253 g 0%
Fenylalanin 1.72 g 0%
Prolin 1.565 g 0%
Serin 1.812 g 0%
Treonin 1.917 g 0%
Tryptofan 0.499 g 0%
Tyrosin 1.452 g 0%
Valin 2.257 g 0%
Minerály
živina Množství DV
Vápník 78.33 mg 6%
Měď 0.4 mg 44%
Fluorid 5.02 mcg 0%
Železo 1.76 mg 10%
Hořčík 116.8 mg 28%
Mangan 0.33 mg 14%
Fosfor 543.04 mg 43%
Draslík 1683.79 mg 36%
Selen 77.78 mcg 141%
Sodík 134.7 mg 6%
Zinek 1.67 mg 15%
další
živina Množství DV
Voda 474.733 g 0%
Popel 4.478 g 0%