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Tomato-Poached Cod With Rice

Ingredient Amount Calories
Rice wild cooked 246g 248kcal
Olive oil 14g 124kcal
Tomato paste, without salt added 248g 203kcal
Cod atlantic, raw 226.796g 186kcal

Recipe Instructions:

INGREDIENTS
2
cod fillets (4 ounces each), skin removed
1
cup jarred tomato sauce
Salt
Pepper
1
tablespoon olive oil
1½
cups cooked wild rice

DIRECTIONS
Heat oven to 400°.
Season fish on both sides with salt and pepper. Drizzle with olive oil.
In a medium skillet, bring tomato sauce to a boil, then reduce to a simmer. Place fish in skillet and use a spoon to cover completely with sauce. Transfer to oven and bake 10 minutes, until fish flakes easily.
Warm cooked rice in the microwave or a skillet over medium heat with a little olive oil. Serve fish and tomato sauce over rice.

Nutrition Facts
Portion Size 367 g/ml
Amount Per Portion 381
Calories
% Daily Value *
Total Fat 8.8g 11%
Saturated Fat 1.3g 6%
Sodium 138mg 6%
Total Carbohydrate 50g 18%
Dietary Fiber 7.3g 26%
Sugar 16g
Protein 30g 61%
Vitamin D 1mcg 5%
Calcium 67mg 5%
Iron 4.9mg 27%
Potassium 1850mg 39%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 107.848 mcg 12%
Thiamin [B1] 0.225 mg 19%
Riboflavin [B2] 0.37 mg 28%
Niacin [B3] 7.737 mg 48%
Pantothenic acid [B5] 0.539 mg 11%
Vitamin B6 0.712 mg 42%
Cobalamin [B12] 1.032 mcg 0%
Floate [B9] 54.798 mcg 0%
Vitamin C 28.29 mg 31%
Vitamin D 1.021 mcg 5%
Vitamin E 7.361 mg 49%
Vitamin K 19.078 mcg 16%
Betaine 0.503 mg 0%
Choline 134.242 mg 24%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 49.6 g 18%
Sugars 16 g 32%
Dietary fiber 7.3 g 26%
Carbohydrate 26.2 g 0%
Net carbs 33.6g
Aminoacids
Nutrient Amount DV
Alanine 1.661 g 0%
Arginine 1.714 g 0%
Aspartic acid 3.359 g 0%
Cysteine 0.331 g 0%
Glutamic acid 6.485 g 0%
Glycine 1.311 g 0%
Histidine 0.81 g 0%
Isoleucine 1.247 g 0%
Leucine 2.134 g 0%
Lysine 2.229 g 0%
Methionine 0.777 g 0%
Phenylalanine 1.189 g 0%
Proline 0.98 g 0%
Serine 1.239 g 0%
Threonine 1.207 g 0%
Tryptophan 0.324 g 0%
Tyrosine 0.971 g 0%
Valine 1.149 g 0%
Minerals
Nutrient Amount DV
Calcium 66.54 mg 5%
Copper 0.63 mg 70%
Fluoride 0 mcg 0%
Iron 4.9 mg 27%
Magnesium 127.73 mg 30%
Manganese 0.74 mg 32%
Phosphorus 433.98 mg 35%
Potassium 1849.99 mg 39%
Selenium 45.09 mcg 82%
Sodium 138.22 mg 6%
Zinc 2.94 mg 27%
Other
Nutrient Amount DV
Water 274.153 g 0%
Ash 5.279 g 0%