Your Recipe

Mediterranean Baked Cod

Ingrédient Quantité Calories
Beurre sans sel 56.8g 407kcal
Ail 9g 13kcal
Eau du robinet 60g 0kcal
Huile d'olive 14g 124kcal
Oignons rouges, crus 197g 87kcal
Cabillaud atlantique, cru 2180.388g 1788kcal
Tomates cerises, crues 453.592g 82kcal
Olives, mûres, en conserve (petites-très grandes) 45g 52kcal

Recipe Instructions:

1 ½ pounds cod fillet
▢1 small red onion OR large shallot, sliced
▢3 cloves garlic crushed
▢1 pound cherry tomatoes halved
▢¼ cup sliced black olives
▢1 tablespoon olive oil
▢1 teaspoon Italian seasoning
▢salt & pepper to taste
▢¼ cup white wine OR water
▢4 tablespoons butter chopped

Prep: Preheat the oven to 400°F. Lightly grease a rectangular baking dish that will comfortably hold all your cod pieces and tomatoes and place the fish inside.
Add vegetables: Scatter the onion, garlic, tomatoes and olives around the fish.
Season: Drizzle the olive oil all over the ingredients in the dish. Sprinkle with Italian seasoning and season with salt and pepper.
Finish and bake: Pour the water into the dish. Scatter the butter evenly over the dish. Bake for 15-20 minutes, or until the tomatoes and fish are cooked.

Valeurs nutritives
Taille des portions 754 g | ml
Quantité par portion 638
2670
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 26%
Gras saturés 13g 65%
Sodium 386mg 17%
Total des glucides 11g 4%
Fibres alimentaires 2.7g 10%
Sucre 5.9g
Protéine 106g 212%
Vitamine D 4.9mcg 25%
Calcium 125mg 10%
Fer 3.3mg 18%
Potassium 2630mg 56%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 212.079 mcg 24%
Thiamine [B1] 0.462 mg 38%
Riboflavine [B2] 0.383 mg 29%
Niacine [B3] 11.945 mg 75%
Acide pantothénique [B5] 0.966 mg 19%
Vitamine B6 1.455 mg 86%
Cobalamine [B12] 4.985 mcg 0%
Floate [B9] 55.66 mcg 0%
Vitamine C 25.779 mg 29%
Vitamine D 4.906 mcg 25%
Vitamine E 5.122 mg 34%
Vitamine K 12.8 mcg 11%
Bétaïne 0.117 mg 0%
Choline 367.362 mg 67%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.7 g 4%
Sugars 5.9 g 12%
Fibres alimentaires 2.7 g 10%
Carbohydrate 0.8 g 0%
Glucides nets 4.9g
acides aminés
nutriment Quantité DV
Alanine 5.913 g 0%
Arginine 5.861 g 0%
Acide aspartique 10.121 g 0%
Cystéine 1.054 g 0%
Acide glutamique 15.031 g 0%
Glycine 4.695 g 0%
Histidine 2.881 g 0%
Isoleucine 4.511 g 0%
Leucine 7.94 g 0%
Lysine 8.962 g 0%
Méthionine 2.886 g 0%
Phénylalanine 3.832 g 0%
Proline 3.47 g 0%
Sérine 4.001 g 0%
Thréonine 4.3 g 0%
Tryptophane 1.095 g 0%
Tyrosine 3.302 g 0%
Valine 5.038 g 0%
Minéraux
nutriment Quantité DV
Calcium 124.79 mg 10%
Cuivre 0.3 mg 33%
Fluorure 13.69 mcg 0%
Fer 3.26 mg 18%
Magnésium 193.77 mg 46%
Manganèse 0.31 mg 13%
Phosphore 1161.14 mg 93%
Potassium 2630.39 mg 56%
Sélénium 181.24 mcg 330%
Sodium 385.82 mg 17%
Zinc 2.78 mg 25%
autres
nutriment Quantité DV
Eau 621.015 g 0%
Cendres 7.414 g 0%