Your Recipe

Simple Fish and Corn

Ingrédient Quantité Calories
Citron 65g 19kcal
Huile d'olive 70g 619kcal
Poivre de cayenne 0.225g 1kcal
Maïs, doux, jaune, cru 408g 351kcal
Poisson, tilapia, cru 170.1g 163kcal

Recipe Instructions:

4 ears corn, shucked
5 tablespoons olive oil
Large pinch cayenne
Salt
Four 6-ounch fillets firm white fish, like striped bass, cod, tilapia or halibut
1 lemon, halved

Heat the oven to 350 degrees. Fill a large pan (wide enough to hold the corn) with 1 inch of water. Bring to a boil. Lay or stack the corn in the pan. Place a lid on top, and let steam for 3 minutes. Drain and cool off the corn by running it under cold water.
Cut the corn from the cobs, scraping the cobs to extract as many corn juices as possible. Put the scraped corn into a pan, add 2 tablespoons olive oil, and season with salt and cayenne. Gently rewarm over medium low heat while you cook the fish.
Arrange the fish in a baking dish -- no need for crowding! Drizzle the remaining 3 tablespoons olive oil on top. Season with salt and place in the oven. Roast until the fish is just cooked through (about 10 minutes per inch of thickness). Baste the fish about halfway through with the olive oil that pools in the baking dish. Remove from the oven and squeeze the lemon all over the fish.
Spoon some corn on each plate, and top with a piece of fish.

Valeurs nutritives
Taille des portions 178 g | ml
Quantité par portion 288
1206
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 25%
Gras saturés 3g 15%
Sodium 38mg 2%
Total des glucides 21g 7%
Fibres alimentaires 2.5g 9%
Sucre 6.8g
Protéine 12g 24%
Vitamine D 1.3mcg 7%
Calcium 11mg 1%
Fer 1mg 5%
Potassium 428mg 9%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 10.513 mcg 1%
Thiamine [B1] 0.182 mg 15%
Riboflavine [B2] 0.087 mg 7%
Niacine [B3] 3.486 mg 22%
Acide pantothénique [B5] 0.969 mg 19%
Vitamine B6 0.178 mg 10%
Cobalamine [B12] 0.672 mcg 0%
Floate [B9] 54.893 mcg 0%
Vitamine C 15.591 mg 17%
Vitamine D 1.318 mcg 7%
Vitamine E 2.803 mg 19%
Vitamine K 11.482 mcg 10%
Bétaïne 9.245 mg 0%
Choline 42.443 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 20.6 g 7%
Sugars 6.8 g 14%
Fibres alimentaires 2.5 g 9%
Carbohydrate 1.5 g 0%
Glucides nets 13.8g
acides aminés
nutriment Quantité DV
Alanine 0.82 g 0%
Arginine 0.677 g 0%
Acide aspartique 1.226 g 0%
Cystéine 0.12 g 0%
Acide glutamique 2.015 g 0%
Glycine 0.573 g 0%
Histidine 0.291 g 0%
Isoleucine 0.527 g 0%
Leucine 1.037 g 0%
Lysine 0.909 g 0%
Méthionine 0.321 g 0%
Phénylalanine 0.497 g 0%
Proline 0.62 g 0%
Sérine 0.502 g 0%
Thréonine 0.536 g 0%
Tryptophane 0.113 g 0%
Tyrosine 0.415 g 0%
Valine 0.601 g 0%
Minéraux
nutriment Quantité DV
Calcium 10.78 mg 1%
Cuivre 0.09 mg 10%
Fluorure 0 mcg 0%
Fer 0.97 mg 5%
Magnésium 50.61 mg 12%
Manganèse 0.19 mg 8%
Phosphore 165.84 mg 13%
Potassium 427.56 mg 9%
Sélénium 18.46 mcg 34%
Sodium 38.1 mg 2%
Zinc 0.62 mg 6%
autres
nutriment Quantité DV
Eau 125.196 g 0%
Cendres 1.036 g 0%