Your Recipe

Cod with cucumber, avocado & mango salsa salad

Ingrédient Quantité Calories
Avocats 76g 122kcal
Citron vert / lime 2g 1kcal
Mangue 336g 202kcal
Concombre 80g 13kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 10g 3kcal
Cabillaud atlantique, cru 462g 379kcal
Tomates cerises, crues 160g 29kcal

Recipe Instructions:

Ingredients
2 x skinless cod fillets
1 lime, zested and juiced
1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
1 small avocado, stoned, peeled and sliced
¼ cucumber, chopped
160g cherry tomatoes, quartered
1 red chilli, deseeded and chopped
2 spring onions, sliced
handful chopped coriander

Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.

STEP 2
Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

Valeurs nutritives
Taille des portions 563 g | ml
Quantité par portion 374
1564
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8g 10%
Gras saturés 1.3g 6%
Sodium 135mg 6%
Total des glucides 33g 12%
Fibres alimentaires 6.6g 23%
Sucre 27g
Protéine 44g 89%
Vitamine D 2.1mcg 10%
Calcium 78mg 6%
Fer 1.8mg 10%
Potassium 1684mg 36%
* 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 159.22 mcg 18%
Thiamine [B1] 0.292 mg 24%
Riboflavine [B2] 0.296 mg 23%
Niacine [B3] 7.093 mg 44%
Acide pantothénique [B5] 1.393 mg 28%
Vitamine B6 0.947 mg 56%
Cobalamine [B12] 2.102 mcg 0%
Floate [B9] 137.27 mcg 0%
Vitamine C 80.573 mg 90%
Vitamine D 2.079 mcg 10%
Vitamine E 4.251 mg 28%
Vitamine K 38.503 mcg 32%
Bétaïne 0.46 mg 0%
Choline 176.872 mg 32%
Carbohydrates
nutriment Quantité DV
Total des glucides 33.5 g 12%
Sugars 26.7 g 53%
Fibres alimentaires 6.6 g 23%
Carbohydrate 30 g 0%
Glucides nets 6.8g
acides aminés
nutriment Quantité DV
Alanine 2.702 g 0%
Arginine 2.589 g 0%
Acide aspartique 4.548 g 0%
Cystéine 0.46 g 0%
Acide glutamique 6.852 g 0%
Glycine 2.101 g 0%
Histidine 1.278 g 0%
Isoleucine 2.004 g 0%
Leucine 3.518 g 0%
Lysine 3.976 g 0%
Méthionine 1.253 g 0%
Phénylalanine 1.72 g 0%
Proline 1.565 g 0%
Sérine 1.812 g 0%
Thréonine 1.917 g 0%
Tryptophane 0.499 g 0%
Tyrosine 1.452 g 0%
Valine 2.257 g 0%
Minéraux
nutriment Quantité DV
Calcium 78.33 mg 6%
Cuivre 0.4 mg 44%
Fluorure 5.02 mcg 0%
Fer 1.76 mg 10%
Magnésium 116.8 mg 28%
Manganèse 0.33 mg 14%
Phosphore 543.04 mg 43%
Potassium 1683.79 mg 36%
Sélénium 77.78 mcg 141%
Sodium 134.7 mg 6%
Zinc 1.67 mg 15%
autres
nutriment Quantité DV
Eau 474.733 g 0%
Cendres 4.478 g 0%