Your Recipe

Salsa-Simmered Fish

Ingrédient Quantité Calories
Ail 6g 9kcal
Huile d'olive 28g 248kcal
Vinaigre de vin rouge 14.9g 3kcal
Cabillaud atlantique, cru 680.4g 558kcal
Poivre noir moulu 0.575g 1kcal
Cumin, moulu 3.2g 12kcal
Sel, casher 1g 0kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
16 ounces tomato salsa (about 2 cups)
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh oregano leaves
Cooked rice, for serving (optional)

INSTRUCTIONS
Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).
Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.
Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.
If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

Valeurs nutritives
Taille des portions 184 g | ml
Quantité par portion 208
869
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.3g 11%
Gras saturés 1.2g 6%
Sodium 192mg 8%
Total des glucides 1g 0%
Fibres alimentaires 0.2g 1%
Sucre 0g
Protéine 31g 61%
Vitamine D 1.5mcg 8%
Calcium 38mg 3%
Fer 1.3mg 7%
Potassium 726mg 15%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 20.963 mcg 2%
Thiamine [B1] 0.137 mg 11%
Riboflavine [B2] 0.115 mg 9%
Niacine [B3] 3.558 mg 22%
Acide pantothénique [B5] 0.271 mg 5%
Vitamine B6 0.439 mg 26%
Cobalamine [B12] 1.548 mcg 0%
Floate [B9] 12.056 mcg 0%
Vitamine C 2.231 mg 2%
Vitamine D 1.531 mcg 8%
Vitamine E 2.126 mg 14%
Vitamine K 4.688 mcg 4%
Bétaïne 0.02 mg 0%
Choline 111.488 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 1 g 0%
Sugars 0 g 0%
Fibres alimentaires 0.2 g 1%
Carbohydrate 0.5 g 0%
Glucides nets 0.9g
acides aminés
nutriment Quantité DV
Alanine 1.835 g 0%
Arginine 1.823 g 0%
Acide aspartique 3.11 g 0%
Cystéine 0.326 g 0%
Acide glutamique 4.535 g 0%
Glycine 1.458 g 0%
Histidine 0.893 g 0%
Isoleucine 1.4 g 0%
Leucine 2.467 g 0%
Lysine 2.786 g 0%
Méthionine 0.898 g 0%
Phénylalanine 1.186 g 0%
Proline 1.075 g 0%
Sérine 1.238 g 0%
Thréonine 1.331 g 0%
Tryptophane 0.34 g 0%
Tyrosine 1.024 g 0%
Valine 1.565 g 0%
Minéraux
nutriment Quantité DV
Calcium 38.31 mg 3%
Cuivre 0.06 mg 7%
Fluorure 0.05 mcg 0%
Fer 1.27 mg 7%
Magnésium 58.13 mg 14%
Manganèse 0.1 mg 4%
Phosphore 352.12 mg 28%
Potassium 726.27 mg 15%
Sélénium 56.56 mcg 103%
Sodium 192.25 mg 8%
Zinc 0.82 mg 7%
autres
nutriment Quantité DV
Eau 142.603 g 0%
Cendres 2.069 g 0%