General • Easy
Cod stewed in leeks with broccoli and rice
35 min
1 /
Portion
Ingredients - 8
Recipe preparation steps
1
Season the fish, drizzle with olive oil and top with lemon slices, then place in an ovenproof dish.
2
Chop the leek and add to the fish. Bake the whole thing for about 30 minutes at 180 °C.
3
Cook the rice until soft, add the puree and season.
4
Steam the broccoli.
5
Serve the fish with cooked rice and broccoli, sprinkled with pumpkin seeds.
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 1000.11 g | 1000.11 g |
| Alpha Linolenic Acid | 0.08 g | 0.08 g |
| Arginine | 1000.15 g | 1000.15 g |
| Ash | 4.88 g | 4.88 g |
| Aspartic acid | 1700.28 g | 1700.28 g |
| Beta-Cryptoxanthin | 28.5 µg | 28.5 µg |
| Beta-Glucan | 0.11 g | 0.11 g |
| Beta-carotene | 3234 µg | 3234 µg |
| Beta-sitosterol | 14.3 mg | 14.3 mg |
| Boron | 58.2 mg | 58.2 mg |
| Calcium | 149.68 mg | 149.68 mg |
| Calories | 5.59 kcal | 5.59 kcal |
| Capric Acid | 0.01 g | 0.01 g |
| Carbohydrate | 49.5 g | 49.5 g |
| Carotene Beta | 876.09 mg | 876.09 mg |
| Chloride | 216.16 mg | 216.16 mg |
| Chlorine | 190.81 mg | 190.81 mg |
| Cholesterol | 52.77 mg | 52.77 mg |
| Chromium | 2.84 µg | 2.84 µg |
| Citric acid | 200.33 mg | 200.33 mg |
| Cobalt | 1.01 µg | 1.01 µg |
| Complete Protein | 16.86 g | 16.86 g |
| Copper | 0.39 mg | 0.39 mg |
| Cysteine | 0.01 g | 0.01 g |
| Cystine | 100.01 g | 100.01 g |
| Energy | 23.38 kJ | 23.38 kJ |
| Fat | 12.71 g | 12.71 g |
| Fatty monounsaturated | 7.6 g | 7.6 g |
| Fatty polyunsaturated | 2.15 g | 2.15 g |
| Fatty saturated | 2.02 g | 2.02 g |
| Fatty trans | 1.36 g | 1.36 g |
| Fiber | 11.63 g | 11.63 g |
| Fiber insoluble | 7.28 g | 7.28 g |
| Fiber soluble | 3.26 g | 3.26 g |
| Fluoride | 20.12 mg | 20.12 mg |
| Folate | 72.8 µg | 72.8 µg |
| Fructose | 3.65 g | 3.65 g |
| Galactose | 1 g | 1 g |
| Glicemyc Index | 77.25 µg | 77.25 µg |
| Glucose | 2.71 g | 2.71 g |
| Glutamic acid | 2700.9 g | 2700.9 g |
| Glutamine | 300.25 g | 300.25 g |
| Glycine | 900.1 g | 900.1 g |
| Histidine | 400.06 g | 400.06 g |
| Insoluble fiber | 0.05 g | 0.05 g |
| Inulin | 0.14 g | 0.14 g |
| Iodine | 135.04 µg | 135.04 µg |
| Iron | 4.16 mg | 4.16 mg |
| Isoleucine | 700.23 g | 700.23 g |
| KJ | 1696.13 kJ | 1696.13 kJ |
| Kcal | 405.04 kcal | 405.04 kcal |
| Lactose | 1 g | 1 g |
| Lauric Acid | 0.01 g | 0.01 g |
| Leucine | 1300.46 g | 1300.46 g |
| Lignin | 0 g | 0 g |
| Linoleic Acid | 1.19 g | 1.19 g |
| Lutein | 0.05 µg | 0.05 µg |
| Lutein + zeaxanthin | 3883.24 mg | 3883.24 mg |
| Lycopene | 5.45 µg | 5.45 µg |
| Lysine | 1500.23 g | 1500.23 g |
| Magnesium | 125.48 mg | 125.48 mg |
| Malic acid | 120.08 g | 120.08 g |
| Maltose | 1 g | 1 g |
| Manganese | 1.86 mg | 1.86 mg |
| Methionine | 400.04 g | 400.04 g |
| Molybdenum | 6.19 µg | 6.19 µg |
| Myristic Acid | 0 g | 0 g |
| Natron | 0.06 g | 0.06 g |
| Nickel | 2.05 mg | 2.05 mg |
| Oleic Acid | 7.16 g | 7.16 g |
| Omega 3 | 0.26 g | 0.26 g |
| Omega 6 | 1.83 g | 1.83 g |
| Oxalic acid | 20 mg | 20 mg |
| Palmitic Acid | 1.42 g | 1.42 g |
| Phenylalanine | 700.12 g | 700.12 g |
| Phosphorus | 413.32 mg | 413.32 mg |
| Phytosterols | 52.65 mg | 52.65 mg |
| Potassium | 1476.15 mg | 1476.15 mg |
| Proline | 600.11 g | 600.11 g |
| Protein | 27.28 g | 27.28 g |
| Protein Animal | 16.51 g | 16.51 g |
| Protein Plant | 3.36 g | 3.36 g |
| Quinic acid | 10 g | 10 g |
| Retinol | 6 µg | 6 µg |
| Salt | 0.3 g | 0.3 g |
| Selenium | 41.45 µg | 41.45 µg |
| Serine | 700.11 g | 700.11 g |
| Silica | 1.5 mg | 1.5 mg |
| Simple Sugars | 0.01 g | 0.01 g |
| Sodium | 116.11 mg | 116.11 mg |
| Soluble fiber | 0.01 g | 0.01 g |
| Starch | 30.47 g | 30.47 g |
| Stearic Acid | 0.25 g | 0.25 g |
| Sucrose | 1.62 g | 1.62 g |
| Sugar | 9.72 g | 9.72 g |
| Sugar Alcohols | 0.01 g | 0.01 g |
| Sugar added | 0.01 g | 0.01 g |
| Sulfur | 213.7 mg | 213.7 mg |
| Taurine | 120 mg | 120 mg |
| Threonine | 700.11 g | 700.11 g |
| Total Carbohydrates | 0.05 g | 0.05 g |
| Total Fat | 0.49 g | 0.49 g |
| Total Protein | 0.36 g | 0.36 g |
| Total sugar alcohols | 0.01 g | 0.01 g |
| Tryptophan | 200.04 g | 200.04 g |
| Tyrosine | 600.06 g | 600.06 g |
| Valine | 800.34 g | 800.34 g |
| Vitamin A | 510.15 µg | 510.15 µg |
| Vitamin ARE | 0.19 µg | 0.19 µg |
| Vitamin B1 (Thiamin) | 0.62 mg | 0.62 mg |
| Vitamin B12 (Cobalamin) | 1.1 µg | 1.1 µg |
| Vitamin B2 (Riboflavin) | 0.41 mg | 0.41 mg |
| Vitamin B3 (Niacin) | 6.85 mg | 6.85 mg |
| Vitamin B4 (Choline) | 6.63 mg | 6.63 mg |
| Vitamin B5 (Pantothenic acid) | 1.53 mg | 1.53 mg |
| Vitamin B6 (Pyridoxine) | 1.08 mg | 1.08 mg |
| Vitamin B7 (Biotin) | 0.16 mg | 0.16 mg |
| Vitamin B9 (Folate) | 159.21 µg | 159.21 µg |
| Vitamin C (Ascorbic acid) | 121.95 mg | 121.95 mg |
| Vitamin D | 2.11 µg | 2.11 µg |
| Vitamin D3 | 1 µg | 1 µg |
| Vitamin E | 4.93 mg | 4.93 mg |
| Vitamin K | 184.25 µg | 184.25 µg |
| Water | 317.77 g | 317.77 g |
| Zeaxanthin | 0.01 µg | 0.01 µg |
| Zinc | 2.74 mg | 2.74 mg |
