Your Recipe

Simple Fish and Corn

Zutat  Menge  Kalorien 
Zitrone 65g 19kcal
Olivenöl 70g 619kcal
Cayenne Pfeffer 0.225g 1kcal
Mais, süss, gelb, roh 408g 351kcal
Fisch, Tilapia, roh 170.1g 163kcal

Recipe Instructions:

4 ears corn, shucked
5 tablespoons olive oil
Large pinch cayenne
Salt
Four 6-ounch fillets firm white fish, like striped bass, cod, tilapia or halibut
1 lemon, halved

Heat the oven to 350 degrees. Fill a large pan (wide enough to hold the corn) with 1 inch of water. Bring to a boil. Lay or stack the corn in the pan. Place a lid on top, and let steam for 3 minutes. Drain and cool off the corn by running it under cold water.
Cut the corn from the cobs, scraping the cobs to extract as many corn juices as possible. Put the scraped corn into a pan, add 2 tablespoons olive oil, and season with salt and cayenne. Gently rewarm over medium low heat while you cook the fish.
Arrange the fish in a baking dish -- no need for crowding! Drizzle the remaining 3 tablespoons olive oil on top. Season with salt and place in the oven. Roast until the fish is just cooked through (about 10 minutes per inch of thickness). Baste the fish about halfway through with the olive oil that pools in the baking dish. Remove from the oven and squeeze the lemon all over the fish.
Spoon some corn on each plate, and top with a piece of fish.

Nährwertangaben 
Portionsgröße  178 g | ml
Menge pro Portion  288
1206
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  3g 15%
Natrium 38mg 2%
Gesamte Kohlenhydrate  21g 7%
Ballaststoffe  2.5g 9%
Zucker  6.8g
Protein  12g 24%
Vitamin D 1.3mcg 7%
Kalzium 11mg 1%
Eisen  1mg 5%
Kalium 428mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 10.513 mcg 1%
Thiamin [B1] 0.182 mg 15%
Riboflavin [B2] 0.087 mg 7%
Niacin [B3] 3.486 mg 22%
Pantothensäure [B5] 0.969 mg 19%
Vitamin B6 0.178 mg 10%
Cobalamin [B12] 0.672 mcg 0%
Folat [B9] 54.893 mcg 0%
Vitamin C 15.591 mg 17%
Vitamin D 1.318 mcg 7%
Vitamin E 2.803 mg 19%
Vitamin K 11.482 mcg 10%
Betain 9.245 mg 0%
Cholin 42.443 mg 8%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  20.6 g 7%
Sugars 6.8 g 14%
Ballaststoffe  2.5 g 9%
Carbohydrate 1.5 g 0%
Netto-Kohlenhydrate 13.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.82 g 0%
Arginin 0.677 g 0%
Asparaginsäure 1.226 g 0%
Cystein 0.12 g 0%
Glutaminsäure 2.015 g 0%
Glycin 0.573 g 0%
Histidin 0.291 g 0%
Isoleucin 0.527 g 0%
Leucin 1.037 g 0%
Lysin 0.909 g 0%
Methionin 0.321 g 0%
Phenylalanin 0.497 g 0%
Prolin 0.62 g 0%
Serin 0.502 g 0%
Threonin 0.536 g 0%
Tryptophan 0.113 g 0%
Tyrosin 0.415 g 0%
Valin 0.601 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 10.78 mg 1%
Kupfer 0.09 mg 10%
Fluorid 0 mcg 0%
Eisen  0.97 mg 5%
Magnesium 50.61 mg 12%
Mangan 0.19 mg 8%
Phosphor 165.84 mg 13%
Kalium 427.56 mg 9%
Selen 18.46 mcg 34%
Natrium 38.1 mg 2%
Zink 0.62 mg 6%
andere
Nährstoff Menge  DV
Wasser 125.196 g 0%
Asche 1.036 g 0%