Your Recipe

Tomato-Poached Cod With Rice

Ingrédient Quantité Calories
Riz sauvage cuit 246g 248kcal
Huile d'olive 14g 124kcal
Concentré de tomates, sans sel ajouté 248g 203kcal
Cabillaud atlantique, cru 226.796g 186kcal

Recipe Instructions:

INGREDIENTS
2
cod fillets (4 ounces each), skin removed
1
cup jarred tomato sauce
Salt
Pepper
1
tablespoon olive oil
1½
cups cooked wild rice

DIRECTIONS
Heat oven to 400°.
Season fish on both sides with salt and pepper. Drizzle with olive oil.
In a medium skillet, bring tomato sauce to a boil, then reduce to a simmer. Place fish in skillet and use a spoon to cover completely with sauce. Transfer to oven and bake 10 minutes, until fish flakes easily.
Warm cooked rice in the microwave or a skillet over medium heat with a little olive oil. Serve fish and tomato sauce over rice.

Valeurs nutritives
Taille des portions 367 g | ml
Quantité par portion 381
1593
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.8g 11%
Gras saturés 1.3g 6%
Sodium 138mg 6%
Total des glucides 50g 18%
Fibres alimentaires 7.3g 26%
Sucre 16g
Protéine 30g 61%
Vitamine D 1mcg 5%
Calcium 67mg 5%
Fer 4.9mg 27%
Potassium 1850mg 39%
* 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 107.848 mcg 12%
Thiamine [B1] 0.225 mg 19%
Riboflavine [B2] 0.37 mg 28%
Niacine [B3] 7.737 mg 48%
Acide pantothénique [B5] 0.539 mg 11%
Vitamine B6 0.712 mg 42%
Cobalamine [B12] 1.032 mcg 0%
Floate [B9] 54.798 mcg 0%
Vitamine C 28.29 mg 31%
Vitamine D 1.021 mcg 5%
Vitamine E 7.361 mg 49%
Vitamine K 19.078 mcg 16%
Bétaïne 0.503 mg 0%
Choline 134.242 mg 24%
Carbohydrates
nutriment Quantité DV
Total des glucides 49.6 g 18%
Sugars 16 g 32%
Fibres alimentaires 7.3 g 26%
Carbohydrate 26.2 g 0%
Glucides nets 33.6g
acides aminés
nutriment Quantité DV
Alanine 1.661 g 0%
Arginine 1.714 g 0%
Acide aspartique 3.359 g 0%
Cystéine 0.331 g 0%
Acide glutamique 6.485 g 0%
Glycine 1.311 g 0%
Histidine 0.81 g 0%
Isoleucine 1.247 g 0%
Leucine 2.134 g 0%
Lysine 2.229 g 0%
Méthionine 0.777 g 0%
Phénylalanine 1.189 g 0%
Proline 0.98 g 0%
Sérine 1.239 g 0%
Thréonine 1.207 g 0%
Tryptophane 0.324 g 0%
Tyrosine 0.971 g 0%
Valine 1.149 g 0%
Minéraux
nutriment Quantité DV
Calcium 66.54 mg 5%
Cuivre 0.63 mg 70%
Fluorure 0 mcg 0%
Fer 4.9 mg 27%
Magnésium 127.73 mg 30%
Manganèse 0.74 mg 32%
Phosphore 433.98 mg 35%
Potassium 1849.99 mg 39%
Sélénium 45.09 mcg 82%
Sodium 138.22 mg 6%
Zinc 2.94 mg 27%
autres
nutriment Quantité DV
Eau 274.153 g 0%
Cendres 5.279 g 0%