Your Recipe

Cod and Asparagus Bake

Ingrédient Quantité Calories
Jus de citron 14.4g 3kcal
Asperges 453.592g 91kcal
Zeste de citron 9g 4kcal
Cabillaud atlantique, cru 924g 758kcal

Recipe Instructions:

Ingredients
4 cod fillets (4 ounces each )
1 pound fresh thin asparagus, trimmed
1 pint cherry tomatoes, halved
2 tablespoons lemon juice
1-1/2 teaspoons grated lemon zest
1/4 cup grated Romano cheese
Directions
Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes.
Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.

Valeurs nutritives
Taille des portions 350 g | ml
Quantité par portion 214
895
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.7g 2%
Gras saturés 0.3g 2%
Sodium 127mg 6%
Total des glucides 5g 2%
Fibres alimentaires 2.6g 9%
Sucre 2.3g
Protéine 44g 87%
Vitamine D 2.1mcg 10%
Calcium 67mg 5%
Fer 3.3mg 18%
Potassium 1190mg 25%
* 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 70.879 mcg 8%
Thiamine [B1] 0.34 mg 28%
Riboflavine [B2] 0.312 mg 24%
Niacine [B3] 5.887 mg 37%
Acide pantothénique [B5] 0.676 mg 14%
Vitamine B6 0.675 mg 40%
Cobalamine [B12] 2.102 mcg 0%
Floate [B9] 76.149 mcg 0%
Vitamine C 12.956 mg 14%
Vitamine D 2.079 mcg 10%
Vitamine E 2.771 mg 18%
Vitamine K 47.405 mcg 40%
Bétaïne 0.68 mg 0%
Choline 169.131 mg 31%
Carbohydrates
nutriment Quantité DV
Total des glucides 5 g 2%
Sugars 2.3 g 5%
Fibres alimentaires 2.6 g 9%
Carbohydrate 4.6 g 0%
Glucides nets 2.7g
acides aminés
nutriment Quantité DV
Alanine 2.618 g 0%
Arginine 2.566 g 0%
Acide aspartique 4.787 g 0%
Cystéine 0.476 g 0%
Acide glutamique 6.404 g 0%
Glycine 2.019 g 0%
Histidine 1.266 g 0%
Isoleucine 1.982 g 0%
Leucine 3.488 g 0%
Lysine 3.895 g 0%
Méthionine 1.253 g 0%
Phénylalanine 1.69 g 0%
Proline 1.536 g 0%
Sérine 1.797 g 0%
Thréonine 1.899 g 0%
Tryptophane 0.49 g 0%
Tyrosine 1.447 g 0%
Valine 2.249 g 0%
Minéraux
nutriment Quantité DV
Calcium 67.41 mg 5%
Cuivre 0.29 mg 32%
Fluorure 0 mcg 0%
Fer 3.33 mg 18%
Magnésium 90.35 mg 22%
Manganèse 0.21 mg 9%
Phosphore 528.45 mg 42%
Potassium 1190.4 mg 25%
Sélénium 79.09 mcg 144%
Sodium 127.18 mg 6%
Zinc 1.66 mg 15%
autres
nutriment Quantité DV
Eau 298.441 g 0%
Cendres 3.358 g 0%