Your Recipe

Tomato-Poached Cod With Rice

Zutat  Menge  Kalorien 
Reis wild gekocht 246g 248kcal
Olivenöl 14g 124kcal
Tomatenpaste, ohne Salzzusatz 248g 203kcal
Kabeljau atlantisch, roh 226.796g 186kcal

Recipe Instructions:

INGREDIENTS
2
cod fillets (4 ounces each), skin removed
1
cup jarred tomato sauce
Salt
Pepper
1
tablespoon olive oil
1½
cups cooked wild rice

DIRECTIONS
Heat oven to 400°.
Season fish on both sides with salt and pepper. Drizzle with olive oil.
In a medium skillet, bring tomato sauce to a boil, then reduce to a simmer. Place fish in skillet and use a spoon to cover completely with sauce. Transfer to oven and bake 10 minutes, until fish flakes easily.
Warm cooked rice in the microwave or a skillet over medium heat with a little olive oil. Serve fish and tomato sauce over rice.

Nährwertangaben 
Portionsgröße  367 g | ml
Menge pro Portion  381
1593
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.8g 11%
Gesättigte Fettsäuren  1.3g 6%
Natrium 138mg 6%
Gesamte Kohlenhydrate  50g 18%
Ballaststoffe  7.3g 26%
Zucker  16g
Protein  30g 61%
Vitamin D 1mcg 5%
Kalzium 67mg 5%
Eisen  4.9mg 27%
Kalium 1850mg 39%
* 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. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 107.848 mcg 12%
Thiamin [B1] 0.225 mg 19%
Riboflavin [B2] 0.37 mg 28%
Niacin [B3] 7.737 mg 48%
Pantothensäure [B5] 0.539 mg 11%
Vitamin B6 0.712 mg 42%
Cobalamin [B12] 1.032 mcg 0%
Folat [B9] 54.798 mcg 0%
Vitamin C 28.29 mg 31%
Vitamin D 1.021 mcg 5%
Vitamin E 7.361 mg 49%
Vitamin K 19.078 mcg 16%
Betain 0.503 mg 0%
Cholin 134.242 mg 24%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  49.6 g 18%
Sugars 16 g 32%
Ballaststoffe  7.3 g 26%
Carbohydrate 26.2 g 0%
Netto-Kohlenhydrate 33.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.661 g 0%
Arginin 1.714 g 0%
Asparaginsäure 3.359 g 0%
Cystein 0.331 g 0%
Glutaminsäure 6.485 g 0%
Glycin 1.311 g 0%
Histidin 0.81 g 0%
Isoleucin 1.247 g 0%
Leucin 2.134 g 0%
Lysin 2.229 g 0%
Methionin 0.777 g 0%
Phenylalanin 1.189 g 0%
Prolin 0.98 g 0%
Serin 1.239 g 0%
Threonin 1.207 g 0%
Tryptophan 0.324 g 0%
Tyrosin 0.971 g 0%
Valin 1.149 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 66.54 mg 5%
Kupfer 0.63 mg 70%
Fluorid 0 mcg 0%
Eisen  4.9 mg 27%
Magnesium 127.73 mg 30%
Mangan 0.74 mg 32%
Phosphor 433.98 mg 35%
Kalium 1849.99 mg 39%
Selen 45.09 mcg 82%
Natrium 138.22 mg 6%
Zink 2.94 mg 27%
andere
Nährstoff Menge  DV
Wasser 274.153 g 0%
Asche 5.279 g 0%