Your Recipe

Tomato-Poached Cod With Rice

Ingredient Amount Calories
Rice wild raw 277.5g 991kcal
Olive oil 13.3g 118kcal
Cod atlantic, raw 280g 230kcal
Tomato sauce, canned, no salt added 225g 54kcal

Recipe Tags:

Low Fat Diet

Recipe Tags:

Food

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 398 g | ml
Amount Per Portion 696
2912
kcal
kilojoules
% Daily Value *
Total Fat 9.4g 12%
Saturated Fat 1.4g 7%
Sodium 98mg 4%
Total Carbohydrate 110g 40%
Dietary Fiber 10g 37%
Sugar 7.5g
Protein 47g 93%
Vitamin D 1.3mcg 6%
Calcium 67mg 5%
Iron 4.4mg 24%
Potassium 1505mg 32%
* 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 42.938 mcg 5%
Thiamin [B1] 0.293 mg 24%
Riboflavin [B2] 0.528 mg 41%
Niacin [B3] 13.345 mg 83%
Pantothenic acid [B5] 2.052 mg 41%
Vitamin B6 0.996 mg 59%
Cobalamin [B12] 1.274 mcg 0%
Floate [B9] 151.738 mcg 0%
Vitamin C 9.275 mg 10%
Vitamin D 1.26 mcg 6%
Vitamin E 4.611 mg 31%
Vitamin K 9.93 mcg 8%
Betaine 0.907 mg 0%
Choline 151 mg 27%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 109.9 g 40%
Sugars 7.5 g 15%
Dietary fiber 10.3 g 37%
Carbohydrate 103.9 g 0%
Net carbs 102.4g
Aminoacids
Nutrient Amount DV
Alanine 2.694 g 0%
Arginine 3.1 g 0%
Aspartic acid 4.727 g 0%
Cysteine 0.523 g 0%
Glutamic acid 7.939 g 0%
Glycine 2.159 g 0%
Histidine 1.289 g 0%
Isoleucine 2.035 g 0%
Leucine 3.477 g 0%
Lysine 3.203 g 0%
Methionine 1.355 g 0%
Phenylalanine 2.014 g 0%
Proline 1.626 g 0%
Serine 2.135 g 0%
Threonine 1.786 g 0%
Tryptophan 0.537 g 0%
Tyrosine 1.725 g 0%
Valine 2.502 g 0%
Minerals
Nutrient Amount DV
Calcium 67.35 mg 5%
Copper 0.9 mg 100%
Fluoride 39.26 mcg 0%
Iron 4.37 mg 24%
Magnesium 307.26 mg 73%
Manganese 1.99 mg 87%
Phosphorus 915.36 mg 73%
Potassium 1504.85 mg 32%
Selenium 50.9 mcg 93%
Sodium 97.82 mg 4%
Zinc 9.15 mg 83%
Other
Nutrient Amount DV
Water 227.16 g 0%
Ash 5.907 g 0%