Your Recipe

Mediterranean Baked Cod

Zutat  Menge  Kalorien 
Butter ohne Salz 56.8g 407kcal
Knoblauch 9g 13kcal
Leitungswasser 60g 0kcal
Olivenöl 14g 124kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 197g 87kcal
Kabeljau atlantisch, roh 2180.388g 1788kcal
Kirschtomaten, roh 453.592g 82kcal
Oliven, reif, aus der Dose (klein-extra groß) 45g 52kcal

Recipe Instructions:

1 ½ pounds cod fillet
▢1 small red onion OR large shallot, sliced
▢3 cloves garlic crushed
▢1 pound cherry tomatoes halved
▢¼ cup sliced black olives
▢1 tablespoon olive oil
▢1 teaspoon Italian seasoning
▢salt & pepper to taste
▢¼ cup white wine OR water
▢4 tablespoons butter chopped

Prep: Preheat the oven to 400°F. Lightly grease a rectangular baking dish that will comfortably hold all your cod pieces and tomatoes and place the fish inside.
Add vegetables: Scatter the onion, garlic, tomatoes and olives around the fish.
Season: Drizzle the olive oil all over the ingredients in the dish. Sprinkle with Italian seasoning and season with salt and pepper.
Finish and bake: Pour the water into the dish. Scatter the butter evenly over the dish. Bake for 15-20 minutes, or until the tomatoes and fish are cooked.

Nährwertangaben 
Portionsgröße  754 g | ml
Menge pro Portion  638
2670
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  13g 65%
Natrium 386mg 17%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  2.7g 10%
Zucker  5.9g
Protein  106g 212%
Vitamin D 4.9mcg 25%
Kalzium 125mg 10%
Eisen  3.3mg 18%
Kalium 2630mg 56%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 212.079 mcg 24%
Thiamin [B1] 0.462 mg 38%
Riboflavin [B2] 0.383 mg 29%
Niacin [B3] 11.945 mg 75%
Pantothensäure [B5] 0.966 mg 19%
Vitamin B6 1.455 mg 86%
Cobalamin [B12] 4.985 mcg 0%
Folat [B9] 55.66 mcg 0%
Vitamin C 25.779 mg 29%
Vitamin D 4.906 mcg 25%
Vitamin E 5.122 mg 34%
Vitamin K 12.8 mcg 11%
Betain 0.117 mg 0%
Cholin 367.362 mg 67%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.7 g 4%
Sugars 5.9 g 12%
Ballaststoffe  2.7 g 10%
Carbohydrate 0.8 g 0%
Netto-Kohlenhydrate 4.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 5.913 g 0%
Arginin 5.861 g 0%
Asparaginsäure 10.121 g 0%
Cystein 1.054 g 0%
Glutaminsäure 15.031 g 0%
Glycin 4.695 g 0%
Histidin 2.881 g 0%
Isoleucin 4.511 g 0%
Leucin 7.94 g 0%
Lysin 8.962 g 0%
Methionin 2.886 g 0%
Phenylalanin 3.832 g 0%
Prolin 3.47 g 0%
Serin 4.001 g 0%
Threonin 4.3 g 0%
Tryptophan 1.095 g 0%
Tyrosin 3.302 g 0%
Valin 5.038 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 124.79 mg 10%
Kupfer 0.3 mg 33%
Fluorid 13.69 mcg 0%
Eisen  3.26 mg 18%
Magnesium 193.77 mg 46%
Mangan 0.31 mg 13%
Phosphor 1161.14 mg 93%
Kalium 2630.39 mg 56%
Selen 181.24 mcg 330%
Natrium 385.82 mg 17%
Zink 2.78 mg 25%
andere
Nährstoff Menge  DV
Wasser 621.015 g 0%
Asche 7.414 g 0%