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Tomato-Poached Cod With Rice

Ingredient Amount Calories
Rice wild cooked 246g 248kcal
Olive oil 14g 124kcal
Cod atlantic, raw 226.8g 186kcal
Tomato sauce, canned, no salt added 225g 54kcal

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 356 g | ml
Amount Per Portion 306
1281
kcal
kilojoules
% Daily Value *
Total Fat 8.5g 11%
Saturated Fat 1.2g 6%
Sodium 77mg 3%
Total Carbohydrate 32g 12%
Dietary Fiber 3.9g 14%
Sugar 4.9g
Protein 26g 53%
Vitamin D 1mcg 5%
Calcium 38mg 3%
Iron 2.3mg 13%
Potassium 927mg 20%
* 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 38.358 mcg 4%
Thiamin [B1] 0.177 mg 15%
Riboflavin [B2] 0.254 mg 20%
Niacin [B3] 5.037 mg 31%
Pantothenic acid [B5] 0.711 mg 14%
Vitamin B6 0.554 mg 33%
Cobalamin [B12] 1.032 mcg 0%
Floate [B9] 50.043 mcg 0%
Vitamin C 9.009 mg 10%
Vitamin D 1.021 mcg 5%
Vitamin E 3.649 mg 24%
Vitamin K 8.092 mcg 7%
Betaine 0.907 mg 0%
Choline 97.641 mg 18%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 32.2 g 12%
Sugars 4.9 g 10%
Dietary fiber 3.9 g 14%
Carbohydrate 26.2 g 0%
Net carbs 27.3g
Aminoacids
Nutrient Amount DV
Alanine 1.537 g 0%
Arginine 1.619 g 0%
Aspartic acid 2.745 g 0%
Cysteine 0.289 g 0%
Glutamic acid 4.528 g 0%
Glycine 1.223 g 0%
Histidine 0.745 g 0%
Isoleucine 1.165 g 0%
Leucine 2.019 g 0%
Lysine 2.105 g 0%
Methionine 0.753 g 0%
Phenylalanine 1.068 g 0%
Proline 0.91 g 0%
Serine 1.122 g 0%
Threonine 1.083 g 0%
Tryptophan 0.296 g 0%
Tyrosine 0.91 g 0%
Valine 1.068 g 0%
Minerals
Nutrient Amount DV
Calcium 37.65 mg 3%
Copper 0.32 mg 35%
Fluoride 39.26 mcg 0%
Iron 2.29 mg 13%
Magnesium 92.52 mg 22%
Manganese 0.49 mg 21%
Phosphorus 361.44 mg 29%
Potassium 926.77 mg 20%
Selenium 39.19 mcg 71%
Sodium 77.44 mg 3%
Zinc 2.41 mg 22%
Other
Nutrient Amount DV
Water 285.727 g 0%
Ash 3.967 g 0%