Your Recipe

Cod and Asparagus Bake

Ingrédient Quantité Calories
Jus de citron 28.8g 6kcal
Asperges 453.592g 91kcal
Zeste de citron 9g 4kcal
Cabillaud atlantique, cru 453.6g 372kcal
Tomates cerises, crues 488g 88kcal
Fromage, romano 20g 77kcal

Recipe Tags:

Food

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 363 g | ml
Quantité par portion 160
668
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 2.5g 3%
Gras saturés 1.1g 5%
Sodium 141mg 6%
Total des glucides 10g 4%
Fibres alimentaires 4.1g 15%
Sucre 5.7g
Protéine 25g 51%
Vitamine D 1mcg 5%
Calcium 114mg 9%
Fer 3.2mg 18%
Potassium 1002mg 21%
* 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 112.807 mcg 13%
Thiamine [B1] 0.298 mg 25%
Riboflavine [B2] 0.278 mg 21%
Niacine [B3] 4.193 mg 26%
Acide pantothénique [B5] 0.631 mg 13%
Vitamine B6 0.49 mg 29%
Cobalamine [B12] 1.088 mcg 0%
Floate [B9] 87.287 mcg 0%
Vitamine C 29.887 mg 33%
Vitamine D 1.046 mcg 5%
Vitamine E 2.694 mg 18%
Vitamine K 57.035 mcg 48%
Bétaïne 0.802 mg 0%
Choline 101.583 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.2 g 4%
Sugars 5.7 g 11%
Fibres alimentaires 4.1 g 15%
Carbohydrate 4.9 g 0%
Glucides nets 4.5g
acides aminés
nutriment Quantité DV
Alanine 1.431 g 0%
Arginine 1.396 g 0%
Acide aspartique 2.907 g 0%
Cystéine 0.273 g 0%
Acide glutamique 4.169 g 0%
Glycine 1.065 g 0%
Histidine 0.728 g 0%
Isoleucine 1.122 g 0%
Leucine 1.97 g 0%
Lysine 2.152 g 0%
Méthionine 0.683 g 0%
Phénylalanine 0.992 g 0%
Proline 0.999 g 0%
Sérine 1.067 g 0%
Thréonine 1.072 g 0%
Tryptophane 0.285 g 0%
Tyrosine 0.846 g 0%
Valine 1.301 g 0%
Minéraux
nutriment Quantité DV
Calcium 114.21 mg 9%
Cuivre 0.33 mg 36%
Fluorure 2.81 mcg 0%
Fer 3.25 mg 18%
Magnésium 68.4 mg 16%
Manganèse 0.34 mg 15%
Phosphore 357.29 mg 29%
Potassium 1001.86 mg 21%
Sélénium 40.89 mcg 74%
Sodium 141.46 mg 6%
Zinc 1.47 mg 13%
autres
nutriment Quantité DV
Eau 323.108 g 0%
Cendres 2.948 g 0%