Your Recipe

Baked Fish and Veggies

Zutat  Menge  Kalorien 
Zitronensaft 5g 1kcal
Zwiebeln 70g 28kcal
Petersilie 0.8g 0kcal
Gemüsemischung, getrocknet 392g 1211kcal

Recipe Instructions:

Ingredients:
4 white fish fillets (frozen, or cod or perch, total of 16-20 oz)
2 cups mixed vegetables (frozen)
1 small onion, diced
1 teaspoon lemon juice (or fresh lemon, sliced thin)
4 squares aluminum foil (about 10×12 inches)
1 tablespoon parsley flakes (dried or fresh chopped)
Instructions:
Preheat oven to 450°F.
Separate fish fillets. If frozen, no need to thaw. Place one fillet in the center of each square of aluminum foil.
In a bowl, mix frozen vegetables and diced onion. Spoon vegetables around fish, dividing equally.
Sprinkle fish and vegetables with lemon juice (or top with lemon slice) and parsley.
Fold ends of aluminum foil together to seal.
Bake until fish reaches 145 degrees F. About 10 minutes for fresh fish or 30 minutes for un-thawed frozen. Serve.

Nährwertangaben 
Portionsgröße  117 g | ml
Menge pro Portion  310
1298
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.7g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 354mg 15%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  19g 67%
Zucker  20g
Protein  17g 35%
Vitamin D 0mcg 0%
Kalzium 234mg 18%
Eisen  6mg 33%
Kalium 1603mg 34%
* 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 969.082 mcg 108%
Thiamin [B1] 0.513 mg 43%
Riboflavin [B2] 0.603 mg 46%
Niacin [B3] 6.461 mg 40%
Pantothensäure [B5] 0.024 mg 0%
Vitamin B6 0.923 mg 54%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 209.679 mcg 0%
Vitamin C 176.289 mg 196%
Vitamin D 0 mcg 0%
Vitamin E 5.838 mg 39%
Vitamin K 221.596 mcg 185%
Betain 0.018 mg 0%
Cholin 86.515 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.6 g 18%
Sugars 20.2 g 40%
Ballaststoffe  18.6 g 67%
Carbohydrate 1.7 g 0%
Netto-Kohlenhydrate 28.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.004 g 0%
Arginin 0.018 g 0%
Asparaginsäure 0.017 g 0%
Cystein 0.001 g 0%
Glutaminsäure 0.046 g 0%
Glycin 0.005 g 0%
Histidin 0.003 g 0%
Isoleucin 0.003 g 0%
Leucin 0.005 g 0%
Lysin 0.007 g 0%
Methionin 0 g 0%
Phenylalanin 0.005 g 0%
Prolin 0.003 g 0%
Serin 0.004 g 0%
Threonin 0.004 g 0%
Tryptophan 0.003 g 0%
Tyrosin 0.003 g 0%
Valin 0.004 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 233.7 mg 18%
Kupfer 0.68 mg 76%
Fluorid 0.19 mcg 0%
Eisen  5.99 mg 33%
Magnesium 148.93 mg 35%
Mangan 0.02 mg 1%
Phosphor 396.31 mg 32%
Kalium 1602.81 mg 34%
Selen 12.83 mcg 23%
Natrium 353.62 mg 15%
Zink 3.24 mg 29%
andere
Nährstoff Menge  DV
Wasser 36.72 g 0%
Asche 0.068 g 0%