Your Recipe

Simple Cod with Sauteed Spinach

Ingrédient Quantité Calories
Jus de citron 5.9g 1kcal
Ail 6g 9kcal
Huile d'olive 39.9g 353kcal
Cabillaud atlantique, cru 283.5g 232kcal
Épinards, bébé 280g 59kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
For the Cod
2 tablespoons olive oil
2) 5 ounce cod filets
ground black pepper {or seasoning of your choice}
For the Spinach
1 tablespoon olive oil
2 cloves fresh garlic, minced
10 ounces fresh baby spinach
sea salt and pepper, to taste
1 wedge lemon juice, squeezed
Instructions
Heat the olive oil in a large skillet over medium heat. Season the cod with ground black pepper {or seasoning of your choice} and place it in the skillet. Sear the first side and flip over. Cover and cook for 4 to 5 minutes. Remove from pan and set aside.
Clean out the skillet and add olive oil. When oil is heated, add the garlic. Cook for one minute, stirring to keep it from burning.
Add a handful of spinach and toss to combine. Saute and stir until spinach is wilted.
Add another handful of spinach, wilt, and continue until all of the spinach is wilted. Squeeze one wedge of lemon over the spinach and toss to combine. Season to taste with sea salt and pepper.
Divide the spinach between two plates, using a slotted spoon to drain off excess moisture. Top with the cod and season with black pepper and lemon strips and serve.

Valeurs nutritives
Taille des portions 308 g | ml
Quantité par portion 327
1369
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 22g 28%
Gras saturés 2.9g 15%
Sodium 233mg 10%
Total des glucides 3.4g 1%
Fibres alimentaires 2.3g 8%
Sucre 0.1g
Protéine 29g 59%
Vitamine D 1.3mcg 6%
Calcium 124mg 10%
Fer 2.5mg 14%
Potassium 1415mg 30%
* 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 413.21 mcg 46%
Thiamine [B1] 0.222 mg 19%
Riboflavine [B2] 0.367 mg 28%
Niacine [B3] 3.719 mg 23%
Acide pantothénique [B5] 0.239 mg 5%
Vitamine B6 0.659 mg 39%
Cobalamine [B12] 1.29 mcg 0%
Floate [B9] 173.003 mcg 0%
Vitamine C 40.595 mg 45%
Vitamine D 1.276 mcg 6%
Vitamine E 3.787 mg 25%
Vitamine K 12.203 mcg 10%
Bétaïne 0.02 mg 0%
Choline 93.327 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.4 g 1%
Sugars 0.1 g 0%
Fibres alimentaires 2.3 g 8%
Carbohydrate 1.2 g 0%
Glucides nets 3.3g
acides aminés
nutriment Quantité DV
Alanine 1.531 g 0%
Arginine 1.53 g 0%
Acide aspartique 2.599 g 0%
Cystéine 0.273 g 0%
Acide glutamique 3.792 g 0%
Glycine 1.218 g 0%
Histidine 0.746 g 0%
Isoleucine 1.17 g 0%
Leucine 2.06 g 0%
Lysine 2.326 g 0%
Méthionine 0.749 g 0%
Phénylalanine 0.991 g 0%
Proline 0.896 g 0%
Sérine 1.035 g 0%
Thréonine 1.112 g 0%
Tryptophane 0.284 g 0%
Tyrosine 0.854 g 0%
Valine 1.309 g 0%
Minéraux
nutriment Quantité DV
Calcium 123.69 mg 10%
Cuivre 0.16 mg 18%
Fluorure 0 mcg 0%
Fer 2.47 mg 14%
Magnésium 176.49 mg 42%
Manganèse 0.75 mg 33%
Phosphore 347.18 mg 28%
Potassium 1415.5 mg 30%
Sélénium 50.85 mcg 92%
Sodium 232.88 mg 10%
Zinc 1.3 mg 12%
autres
nutriment Quantité DV
Eau 249.082 g 0%
Cendres 3.935 g 0%