Your Recipe

Baked Fish and Veggies

Ingrédient Quantité Calories
Jus de citron 5g 1kcal
Oignons 70g 28kcal
Persil 0.8g 0kcal
Mélange de légumes séchés 392g 1211kcal

Recipe Instructions:

Ingredients:
4 white fish fillets (frozen, or cod or perch, total of 16-20 oz)
2 cups mixed vegetables (frozen)
1 small onion, diced
1 teaspoon lemon juice (or fresh lemon, sliced thin)
4 squares aluminum foil (about 10×12 inches)
1 tablespoon parsley flakes (dried or fresh chopped)
Instructions:
Preheat oven to 450°F.
Separate fish fillets. If frozen, no need to thaw. Place one fillet in the center of each square of aluminum foil.
In a bowl, mix frozen vegetables and diced onion. Spoon vegetables around fish, dividing equally.
Sprinkle fish and vegetables with lemon juice (or top with lemon slice) and parsley.
Fold ends of aluminum foil together to seal.
Bake until fish reaches 145 degrees F. About 10 minutes for fresh fish or 30 minutes for un-thawed frozen. Serve.

Valeurs nutritives
Taille des portions 117 g | ml
Quantité par portion 310
1298
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.7g 11%
Gras saturés 1.2g 6%
Sodium 354mg 15%
Total des glucides 49g 18%
Fibres alimentaires 19g 67%
Sucre 20g
Protéine 17g 35%
Vitamine D 0mcg 0%
Calcium 234mg 18%
Fer 6mg 33%
Potassium 1603mg 34%
* 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 969.082 mcg 108%
Thiamine [B1] 0.513 mg 43%
Riboflavine [B2] 0.603 mg 46%
Niacine [B3] 6.461 mg 40%
Acide pantothénique [B5] 0.024 mg 0%
Vitamine B6 0.923 mg 54%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 209.679 mcg 0%
Vitamine C 176.289 mg 196%
Vitamine D 0 mcg 0%
Vitamine E 5.838 mg 39%
Vitamine K 221.596 mcg 185%
Bétaïne 0.018 mg 0%
Choline 86.515 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 48.6 g 18%
Sugars 20.2 g 40%
Fibres alimentaires 18.6 g 67%
Carbohydrate 1.7 g 0%
Glucides nets 28.4g
acides aminés
nutriment Quantité DV
Alanine 0.004 g 0%
Arginine 0.018 g 0%
Acide aspartique 0.017 g 0%
Cystéine 0.001 g 0%
Acide glutamique 0.046 g 0%
Glycine 0.005 g 0%
Histidine 0.003 g 0%
Isoleucine 0.003 g 0%
Leucine 0.005 g 0%
Lysine 0.007 g 0%
Méthionine 0 g 0%
Phénylalanine 0.005 g 0%
Proline 0.003 g 0%
Sérine 0.004 g 0%
Thréonine 0.004 g 0%
Tryptophane 0.003 g 0%
Tyrosine 0.003 g 0%
Valine 0.004 g 0%
Minéraux
nutriment Quantité DV
Calcium 233.7 mg 18%
Cuivre 0.68 mg 76%
Fluorure 0.19 mcg 0%
Fer 5.99 mg 33%
Magnésium 148.93 mg 35%
Manganèse 0.02 mg 1%
Phosphore 396.31 mg 32%
Potassium 1602.81 mg 34%
Sélénium 12.83 mcg 23%
Sodium 353.62 mg 15%
Zinc 3.24 mg 29%
autres
nutriment Quantité DV
Eau 36.72 g 0%
Cendres 0.068 g 0%