Your Recipe

Oven Baked Cod with Green Beans and Tomatoes

Ingrédient Quantité Calories
Jus de citron 28.7g 6kcal
Haricots verts 188.4g 58kcal
Huile d'olive 26.6g 235kcal
Thym séché 0.92g 3kcal
Poudre d'ail 0.789g 3kcal
Cabillaud atlantique, cru 226.796g 186kcal
Tomates cerises, crues 454g 82kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 8- ounce cod fillets
1 pint cherry tomatoes
12 ounces fresh green beans
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried thyme
½ teaspoon garlic powder
Fine couscous for serving
Chopped parsley for serving
Instructions
Preheat the oven 400°F. Line a baking sheet with parchment paper.
Pat the cod dry with paper towels and place in the middle of the sheet pan in a single layer. Add the cherry tomatoes on one side and the green beans on the other side. Season the cod and vegetables with salt and pepper to taste.
Drizzle the olive oil and lemon juice over the cod. Season with thyme and garlic powder. Use a brush or your hands to spread the marinade on the cod and brush any remaining marinade over the vegetables.
Place the pan in the oven and bake until the cod looks flaky and tomatoes begin to soften, about 12-15 minutes.
Serve the cod with the green beans and tomatoes over couscous or any other grains and spoon the juices from the baking dish over the cod.

Valeurs nutritives
Taille des portions 232 g | ml
Quantité par portion 143
599
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.4g 9%
Gras saturés 1.1g 5%
Sodium 40mg 2%
Total des glucides 8.5g 3%
Fibres alimentaires 2.8g 10%
Sucre 4.7g
Protéine 12g 24%
Vitamine D 0.5mcg 3%
Calcium 43mg 3%
Fer 1.3mg 7%
Potassium 614mg 13%
* 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 71.396 mcg 8%
Thiamine [B1] 0.127 mg 11%
Riboflavine [B2] 0.11 mg 8%
Niacine [B3] 2.209 mg 14%
Acide pantothénique [B5] 0.305 mg 6%
Vitamine B6 0.304 mg 18%
Cobalamine [B12] 0.516 mcg 0%
Floate [B9] 38.695 mcg 0%
Vitamine C 24.757 mg 28%
Vitamine D 0.51 mcg 3%
Vitamine E 2.156 mg 14%
Vitamine K 37.224 mcg 31%
Bétaïne 0.179 mg 0%
Choline 52.398 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.5 g 3%
Sugars 4.7 g 9%
Fibres alimentaires 2.8 g 10%
Carbohydrate 4.1 g 0%
Glucides nets 3.8g
acides aminés
nutriment Quantité DV
Alanine 0.682 g 0%
Arginine 0.669 g 0%
Acide aspartique 1.311 g 0%
Cystéine 0.127 g 0%
Acide glutamique 2.092 g 0%
Glycine 0.538 g 0%
Histidine 0.33 g 0%
Isoleucine 0.519 g 0%
Leucine 0.904 g 0%
Lysine 1.001 g 0%
Méthionine 0.316 g 0%
Phénylalanine 0.457 g 0%
Proline 0.409 g 0%
Sérine 0.489 g 0%
Thréonine 0.512 g 0%
Tryptophane 0.129 g 0%
Tyrosine 0.377 g 0%
Valine 0.585 g 0%
Minéraux
nutriment Quantité DV
Calcium 42.85 mg 3%
Cuivre 0.12 mg 14%
Fluorure 11.56 mcg 0%
Fer 1.35 mg 7%
Magnésium 43.49 mg 10%
Manganèse 0.26 mg 11%
Phosphore 162.09 mg 13%
Potassium 614.23 mg 13%
Sélénium 19.11 mcg 35%
Sodium 39.57 mg 2%
Zinc 0.58 mg 5%
autres
nutriment Quantité DV
Eau 202.492 g 0%
Cendres 1.585 g 0%