Your Recipe

Tomato-Poached Cod With Rice

Ingrédient Quantité Calories
Riz sauvage cuit 246g 248kcal
Huile d'olive 14g 124kcal
Cabillaud atlantique, cru 226.8g 186kcal
Sauce tomate, en conserve, sans sel ajouté 225g 54kcal

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 356 g | ml
Quantité par portion 306
1281
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.5g 11%
Gras saturés 1.2g 6%
Sodium 77mg 3%
Total des glucides 32g 12%
Fibres alimentaires 3.9g 14%
Sucre 4.9g
Protéine 26g 53%
Vitamine D 1mcg 5%
Calcium 38mg 3%
Fer 2.3mg 13%
Potassium 927mg 20%
* 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 38.358 mcg 4%
Thiamine [B1] 0.177 mg 15%
Riboflavine [B2] 0.254 mg 20%
Niacine [B3] 5.037 mg 31%
Acide pantothénique [B5] 0.711 mg 14%
Vitamine B6 0.554 mg 33%
Cobalamine [B12] 1.032 mcg 0%
Floate [B9] 50.043 mcg 0%
Vitamine C 9.009 mg 10%
Vitamine D 1.021 mcg 5%
Vitamine E 3.649 mg 24%
Vitamine K 8.092 mcg 7%
Bétaïne 0.907 mg 0%
Choline 97.641 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.2 g 12%
Sugars 4.9 g 10%
Fibres alimentaires 3.9 g 14%
Carbohydrate 26.2 g 0%
Glucides nets 27.3g
acides aminés
nutriment Quantité DV
Alanine 1.537 g 0%
Arginine 1.619 g 0%
Acide aspartique 2.745 g 0%
Cystéine 0.289 g 0%
Acide glutamique 4.528 g 0%
Glycine 1.223 g 0%
Histidine 0.745 g 0%
Isoleucine 1.165 g 0%
Leucine 2.019 g 0%
Lysine 2.105 g 0%
Méthionine 0.753 g 0%
Phénylalanine 1.068 g 0%
Proline 0.91 g 0%
Sérine 1.122 g 0%
Thréonine 1.083 g 0%
Tryptophane 0.296 g 0%
Tyrosine 0.91 g 0%
Valine 1.068 g 0%
Minéraux
nutriment Quantité DV
Calcium 37.65 mg 3%
Cuivre 0.32 mg 35%
Fluorure 39.26 mcg 0%
Fer 2.29 mg 13%
Magnésium 92.52 mg 22%
Manganèse 0.49 mg 21%
Phosphore 361.44 mg 29%
Potassium 926.77 mg 20%
Sélénium 39.19 mcg 71%
Sodium 77.44 mg 3%
Zinc 2.41 mg 22%
autres
nutriment Quantité DV
Eau 285.727 g 0%
Cendres 3.967 g 0%