Your Recipe

Tomato-Poached Cod With Rice

Zutat  Menge  Kalorien 
Reis wild roh 277.5g 991kcal
Olivenöl 13.3g 118kcal
Kabeljau atlantisch, roh 280g 230kcal
Tomatensauce aus der Dose, ohne Salzzusatz 225g 54kcal

Recipe Tags:

Low Fat Diet

Recipe Tags:

Food

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  398 g | ml
Menge pro Portion  696
2912
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.4g 12%
Gesättigte Fettsäuren  1.4g 7%
Natrium 98mg 4%
Gesamte Kohlenhydrate  110g 40%
Ballaststoffe  10g 37%
Zucker  7.5g
Protein  47g 93%
Vitamin D 1.3mcg 6%
Kalzium 67mg 5%
Eisen  4.4mg 24%
Kalium 1505mg 32%
* 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 42.938 mcg 5%
Thiamin [B1] 0.293 mg 24%
Riboflavin [B2] 0.528 mg 41%
Niacin [B3] 13.345 mg 83%
Pantothensäure [B5] 2.052 mg 41%
Vitamin B6 0.996 mg 59%
Cobalamin [B12] 1.274 mcg 0%
Folat [B9] 151.738 mcg 0%
Vitamin C 9.275 mg 10%
Vitamin D 1.26 mcg 6%
Vitamin E 4.611 mg 31%
Vitamin K 9.93 mcg 8%
Betain 0.907 mg 0%
Cholin 151 mg 27%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  109.9 g 40%
Sugars 7.5 g 15%
Ballaststoffe  10.3 g 37%
Carbohydrate 103.9 g 0%
Netto-Kohlenhydrate 102.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.694 g 0%
Arginin 3.1 g 0%
Asparaginsäure 4.727 g 0%
Cystein 0.523 g 0%
Glutaminsäure 7.939 g 0%
Glycin 2.159 g 0%
Histidin 1.289 g 0%
Isoleucin 2.035 g 0%
Leucin 3.477 g 0%
Lysin 3.203 g 0%
Methionin 1.355 g 0%
Phenylalanin 2.014 g 0%
Prolin 1.626 g 0%
Serin 2.135 g 0%
Threonin 1.786 g 0%
Tryptophan 0.537 g 0%
Tyrosin 1.725 g 0%
Valin 2.502 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 67.35 mg 5%
Kupfer 0.9 mg 100%
Fluorid 39.26 mcg 0%
Eisen  4.37 mg 24%
Magnesium 307.26 mg 73%
Mangan 1.99 mg 87%
Phosphor 915.36 mg 73%
Kalium 1504.85 mg 32%
Selen 50.9 mcg 93%
Natrium 97.82 mg 4%
Zink 9.15 mg 83%
andere
Nährstoff Menge  DV
Wasser 227.16 g 0%
Asche 5.907 g 0%