Your Recipe

Fish Cakes with Brown Rice and Roasted Vegetables

Ingrédient Quantité Calories
Corégone 350g 469kcal
Œuf cru entier 50g 72kcal
Riz brun à grains moyens cuit 202g 226kcal
Pommes de terre, bouillies, cuites sans peau, chair, sans sel 250g 215kcal
Chapelure de pain 30g 119kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cups cooked white fish (such as cod or haddock), flaked
• 1 cup mashed potatoes
• 1 egg, beaten
• 1/4 cup breadcrumbs
• Salt and pepper to taste
• Brown rice, cooked
• Assorted roasted vegetables (such as bell peppers, zucchini, and carrots)
Instructions:
1. In a bowl, combine the flaked fish, mashed potatoes, egg, breadcrumbs, salt, and pepper.
2. Mix until well combined and form into patties.
3. Heat a little oil in a skillet over medium heat.
4. Fry the fish cakes for about 3-4 minutes per side until golden brown and heated through.
5. Serve the fish cakes with brown rice and roasted vegetables.

Valeurs nutritives
Taille des portions 221 g | ml
Quantité par portion 275
1151
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.2g 9%
Gras saturés 1.4g 7%
Sodium 121mg 5%
Total des glucides 30g 11%
Fibres alimentaires 2.4g 8%
Sucre 1.1g
Protéine 21g 43%
Vitamine D 11mcg 54%
Calcium 54mg 4%
Fer 1.4mg 8%
Potassium 554mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Imprimer le PDF
Vitamines
nutriment Quantité DV
Vitamine A 51.5 mcg 6%
Thiamine [B1] 0.313 mg 26%
Riboflavine [B2] 0.21 mg 16%
Niacine [B3] 4.624 mg 29%
Acide pantothénique [B5] 1.405 mg 28%
Vitamine B6 0.536 mg 32%
Cobalamine [B12] 1.013 mcg 0%
Floate [B9] 38.945 mcg 0%
Vitamine C 4.625 mg 5%
Vitamine D 10.75 mcg 54%
Vitamine E 0.319 mg 2%
Vitamine K 2.09 mcg 2%
Bétaïne 0.163 mg 0%
Choline 102.97 mg 19%
Carbohydrates
nutriment Quantité DV
Total des glucides 29.9 g 11%
Sugars 1.1 g 2%
Fibres alimentaires 2.4 g 8%
Carbohydrate 12 g 0%
Glucides nets 28.8g
acides aminés
nutriment Quantité DV
Alanine 1.239 g 0%
Arginine 1.281 g 0%
Acide aspartique 2.306 g 0%
Cystéine 0.262 g 0%
Acide glutamique 3.429 g 0%
Glycine 0.982 g 0%
Histidine 0.606 g 0%
Isoleucine 0.988 g 0%
Leucine 1.726 g 0%
Lysine 1.79 g 0%
Méthionine 0.602 g 0%
Phénylalanine 0.894 g 0%
Proline 0.851 g 0%
Sérine 0.96 g 0%
Thréonine 0.916 g 0%
Tryptophane 0.252 g 0%
Tyrosine 0.74 g 0%
Valine 1.141 g 0%
Minéraux
nutriment Quantité DV
Calcium 53.53 mg 4%
Cuivre 0.24 mg 26%
Fluorure 0.14 mcg 0%
Fer 1.37 mg 8%
Magnésium 68.32 mg 16%
Manganèse 0.77 mg 34%
Phosphore 337.26 mg 27%
Potassium 554.22 mg 12%
Sélénium 16.94 mcg 31%
Sodium 120.91 mg 5%
Zinc 1.62 mg 15%
autres
nutriment Quantité DV
Eau 158.989 g 0%
Cendres 1.975 g 0%