Your Recipe

Simple Cod with Sauteed Spinach

Zutat  Menge  Kalorien 
Zitronensaft 5.9g 1kcal
Knoblauch 6g 9kcal
Olivenöl 39.9g 353kcal
Kabeljau atlantisch, roh 283.5g 232kcal
Spinat, Babyspinat 280g 59kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
For the Cod
2 tablespoons olive oil
2) 5 ounce cod filets
ground black pepper {or seasoning of your choice}
For the Spinach
1 tablespoon olive oil
2 cloves fresh garlic, minced
10 ounces fresh baby spinach
sea salt and pepper, to taste
1 wedge lemon juice, squeezed
Instructions
Heat the olive oil in a large skillet over medium heat. Season the cod with ground black pepper {or seasoning of your choice} and place it in the skillet. Sear the first side and flip over. Cover and cook for 4 to 5 minutes. Remove from pan and set aside.
Clean out the skillet and add olive oil. When oil is heated, add the garlic. Cook for one minute, stirring to keep it from burning.
Add a handful of spinach and toss to combine. Saute and stir until spinach is wilted.
Add another handful of spinach, wilt, and continue until all of the spinach is wilted. Squeeze one wedge of lemon over the spinach and toss to combine. Season to taste with sea salt and pepper.
Divide the spinach between two plates, using a slotted spoon to drain off excess moisture. Top with the cod and season with black pepper and lemon strips and serve.

Nährwertangaben 
Portionsgröße  308 g | ml
Menge pro Portion  327
1369
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 22g 28%
Gesättigte Fettsäuren  2.9g 15%
Natrium 233mg 10%
Gesamte Kohlenhydrate  3.4g 1%
Ballaststoffe  2.3g 8%
Zucker  0.1g
Protein  29g 59%
Vitamin D 1.3mcg 6%
Kalzium 124mg 10%
Eisen  2.5mg 14%
Kalium 1415mg 30%
* 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 413.21 mcg 46%
Thiamin [B1] 0.222 mg 19%
Riboflavin [B2] 0.367 mg 28%
Niacin [B3] 3.719 mg 23%
Pantothensäure [B5] 0.239 mg 5%
Vitamin B6 0.659 mg 39%
Cobalamin [B12] 1.29 mcg 0%
Folat [B9] 173.003 mcg 0%
Vitamin C 40.595 mg 45%
Vitamin D 1.276 mcg 6%
Vitamin E 3.787 mg 25%
Vitamin K 12.203 mcg 10%
Betain 0.02 mg 0%
Cholin 93.327 mg 17%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.4 g 1%
Sugars 0.1 g 0%
Ballaststoffe  2.3 g 8%
Carbohydrate 1.2 g 0%
Netto-Kohlenhydrate 3.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.531 g 0%
Arginin 1.53 g 0%
Asparaginsäure 2.599 g 0%
Cystein 0.273 g 0%
Glutaminsäure 3.792 g 0%
Glycin 1.218 g 0%
Histidin 0.746 g 0%
Isoleucin 1.17 g 0%
Leucin 2.06 g 0%
Lysin 2.326 g 0%
Methionin 0.749 g 0%
Phenylalanin 0.991 g 0%
Prolin 0.896 g 0%
Serin 1.035 g 0%
Threonin 1.112 g 0%
Tryptophan 0.284 g 0%
Tyrosin 0.854 g 0%
Valin 1.309 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 123.69 mg 10%
Kupfer 0.16 mg 18%
Fluorid 0 mcg 0%
Eisen  2.47 mg 14%
Magnesium 176.49 mg 42%
Mangan 0.75 mg 33%
Phosphor 347.18 mg 28%
Kalium 1415.5 mg 30%
Selen 50.85 mcg 92%
Natrium 232.88 mg 10%
Zink 1.3 mg 12%
andere
Nährstoff Menge  DV
Wasser 249.082 g 0%
Asche 3.935 g 0%