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General • Easy

Cod stewed in leeks with broccoli and rice

35 min

1 / Portion

Contains allergens

Rice Olive Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Sunflower seeds Sesame Tree nuts Latex-Fruit Syndrome Citrus fruits Tomato Histamine Onion Fish Anisakis Iodine Vitamin B12 (Cobalamin)

Ingredients - 8

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Long-Grain Brown Rice

kcal: 141.1

4 x Tablespoon

(10 g)

Protein 2.84g Fat 0.76g Carbohydrates 30.72g

Long-Grain Brown Rice

Nutrients

Ash 1.2 g

Calcium 32 mg

Carbohydrate 76.8 g

Chloride 50 mg

Chromium 2 µg

Copper 0.18 mg

Fat 1.9 g

Fatty monounsaturated 0.52 g

Fatty polyunsaturated 0.74 g

Fatty saturated 0.49 g

Fiber 8.7 g

Fiber insoluble 6.9 g

Fiber soluble 1.8 g

Fructose 0.1 g

Glicemyc Index 50 µg

Glucose 0.1 g

Inulin 0.1 g

Iron 1.3 mg

Isoleucine 0.3 g

KJ 1464 kJ

Kcal 350 kcal

Leucine 0.7 g

Lysine 0.3 g

Magnesium 110 mg

Manganese 2.4 mg

Molybdenum 10 µg

Omega 3 0.02 g

Omega 6 0.7 g

Phosphorus 250 mg

Phytosterols 20 mg

Potassium 260 mg

Protein 7.1 g

Selenium 15 µg

Sodium 10 mg

Starch 75.6 g

Sucrose 0.8 g

Sugar 1.2 g

Valine 0.5 g

Vitamin B1 (Thiamin) 0.48 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 4.7 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 1.5 mg

Vitamin B6 (Pyridoxine) 0.49 mg

Vitamin B7 (Biotin) 0.1 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.7 mg

Vitamin K 0.5 µg

Water 10 g

Zinc 1.5 mg

Long-Grain Brown Rice

Olive Oil

kcal: 90.1

1 x Tablespoon

(10 g)

Protein 0.1g Fat 9.96g Carbohydrates 0.02g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

Broccoli

kcal: 36.4

100 x Gram

(1 g)

Protein 3g Fat 0.4g Carbohydrates 5.2g

Broccoli

Nutrients

Alanine 0.1 g

Arginine 0.1 g

Ash 0.8 g

Aspartic acid 0.25 g

Beta-Glucan 0.1 g

Beta-carotene 770 µg

Boron 0.2 mg

Calcium 48 mg

Carbohydrate 5.2 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 0.01 µg

Citric acid 200 mg

Cobalt 0 µg

Copper 0.03 mg

Cystine 0.01 g

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 2.5 g

Fiber insoluble 1.3 g

Fiber soluble 1.2 g

Fluoride 0.02 mg

Fructose 0.6 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.5 g

Glutamic acid 0.3 g

Glutamine 0.2 g

Glycine 0.08 g

Histidine 0.05 g

Inulin 0.1 g

Iodine 0.01 µg

Iron 0.9 mg

Isoleucine 0.1 g

KJ 146 kJ

Kcal 35 kcal

Lactose 1 g

Leucine 0.15 g

Lutein + zeaxanthin 1403 mg

Lysine 0.1 g

Magnesium 23 mg

Malic acid 120 g

Maltose 1 g

Manganese 0.53 mg

Methionine 0.03 g

Molybdenum 0.01 µg

Nickel 0.02 mg

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 20 mg

Phenylalanine 0.1 g

Phosphorus 66 mg

Phytosterols 20 mg

Potassium 385 mg

Proline 0.1 g

Protein 3 g

Protein Plant 3 g

Quinic acid 10 g

Salt 0.03 g

Selenium 2.5 µg

Serine 0.09 g

Silica 1 mg

Sodium 7 mg

Starch 0.2 g

Sucrose 0.4 g

Sugar 1.7 g

Sulfur 30 mg

Threonine 0.1 g

Tryptophan 0.03 g

Tyrosine 0.05 g

Valine 0.12 g

Vitamin A 153 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.52 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 63 µg

Vitamin C (Ascorbic acid) 83 mg

Vitamin D 1 µg

Vitamin E 1.3 mg

Vitamin K 101.6 µg

Water 89.3 g

Zinc 0.4 mg

Broccoli

Pumpkin seeds 2

kcal: 6.1

1 x Tablespoon

(1 g)

Protein 0.36g Fat 0.49g Carbohydrates 0.05g

Pumpkin seeds 2

Nutrients

Alanine 1.3 g

Alpha Linolenic Acid 0.1 g

Arginine 5.3 g

Ash 4.5 g

Aspartic acid 3.1 g

Beta-Glucan 1 g

Boron 800 mg

Calcium 63 mg

Calories 559 kcal

Capric Acid 1 g

Carbohydrate 4.7 g

Carotene Beta 9 mg

Chloride 116 mg

Chlorine 80 mg

Cholesterol 1 mg

Chromium 2.5 µg

Cobalt 1.2 µg

Complete Protein 35.6 g

Copper 1.34 mg

Cysteine 0.7 g

Energy 2338 kJ

Fat 49.1 g

Fatty monounsaturated 16.2 g

Fatty polyunsaturated 21 g

Fatty saturated 8.7 g

Fatty trans 0.1 g

Fiber 6 g

Fiber insoluble 4.8 g

Fiber soluble 1.2 g

Fluoride 10 mg

Glicemyc Index 25 µg

Glutamic acid 5.5 g

Glutamine 5.3 g

Glycine 2.2 g

Histidine 0.8 g

Insoluble fiber 4.8 g

Inulin 0.1 g

Iodine 2.7 µg

Iron 8.2 mg

Isoleucine 1.3 g

KJ 2338 kJ

Kcal 559 kcal

Lauric Acid 1 g

Leucine 2.5 g

Lignin 0.1 g

Linoleic Acid 20.7 g

Lutein + zeaxanthin 74 mg

Lysine 1.3 g

Magnesium 520 mg

Manganese 4.54 mg

Methionine 0.6 g

Molybdenum 17.5 µg

Myristic Acid 0.1 g

Natron 5.3 g

Nickel 2.6 mg

Oleic Acid 16 g

Omega 3 0.1 g

Omega 6 20.8 g

Palmitic Acid 6.5 g

Phenylalanine 1.6 g

Phosphorus 1090 mg

Phytosterols 265 mg

Potassium 700 mg

Proline 1.2 g

Protein 35.6 g

Protein Animal 1 g

Protein Plant 35.6 g

Salt 0.03 g

Selenium 11 µg

Serine 1.8 g

Silica 50 mg

Simple Sugars 1.4 g

Sodium 10 mg

Soluble fiber 1.2 g

Starch 3.3 g

Stearic Acid 2.1 g

Sugar 1.4 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 370 mg

Threonine 1.4 g

Total Carbohydrates 4.7 g

Total Fat 49.1 g

Total Protein 35.6 g

Total sugar alcohols 1 g

Tryptophan 0.57 g

Tyrosine 1.1 g

Valine 1.5 g

Vitamin A 1 µg

Vitamin ARE 2 µg

Vitamin B1 (Thiamin) 0.29 mg

Vitamin B2 (Riboflavin) 0.16 mg

Vitamin B3 (Niacin) 2.74 mg

Vitamin B4 (Choline) 63.1 mg

Vitamin B5 (Pantothenic acid) 0.39 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B7 (Biotin) 12 mg

Vitamin B9 (Folate) 129 µg

Vitamin C (Ascorbic acid) 1.9 mg

Vitamin D 1 µg

Vitamin E 40.2 mg

Vitamin K 900 µg

Water 5.2 g

Zinc 5 mg

Pumpkin seeds 2

Lemon 2

kcal: 1.4

0.5 x Piece

(1 g)

Protein 0g Fat 0g Carbohydrates 0.35g

Lemon 2

Nutrients

Calcium 40 mg

Carbohydrate 70 g

Carotene Beta 200 mg

Chlorine 1 mg

Cholesterol 1 mg

Citric acid 5 mg

Copper 0.03 mg

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.2 g

Fatty saturated 0.1 g

Fiber 2.8 g

Fiber insoluble 1.3 g

Fiber soluble 1.5 g

Iodine 0.5 µg

Iron 0.3 mg

Kcal 29 kcal

Lutein 10 µg

Magnesium 5 mg

Manganese 0.03 mg

Natron 2 g

Omega 3 0.02 g

Omega 6 0.04 g

Phosphorus 4 mg

Potassium 170 mg

Protein 0.4 g

Sodium 2 mg

Sugar 70 g

Vitamin A 17 µg

Vitamin ARE 33 µg

Vitamin B1 (Thiamin) 0.02 mg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.12 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 0.4 mg

Vitamin B9 (Folate) 4 µg

Vitamin C (Ascorbic acid) 4 mg

Vitamin E 0.3 mg

Vitamin K 50 µg

Water 26.1 g

Zeaxanthin 1.5 µg

Zinc 0.1 mg

Lemon 2

Tomato Concentrate 30%

kcal: 25.7

1 x Tablespoon

(25 g)

Protein 1.4g Fat 0.38g Carbohydrates 4.18g

Tomato Concentrate 30%

Nutrients

Ash 2.1 g

Beta-Cryptoxanthin 110 µg

Calcium 55 mg

Carbohydrate 16.7 g

Carotene Beta 3500 mg

Cholesterol 1 mg

Citric acid 1.2 mg

Copper 0.11 mg

Fat 1.5 g

Fatty monounsaturated 0.17 g

Fatty polyunsaturated 0.72 g

Fatty saturated 0.27 g

Fatty trans 1 g

Fiber 2.8 g

Fiber insoluble 2 g

Fiber soluble 0.8 g

Fructose 5.3 g

Glucose 4.2 g

Glutamic acid 1.05 g

Iron 1.9 mg

KJ 343 kJ

Kcal 82 kcal

Lutein + zeaxanthin 150 mg

Lycopene 21.8 µg

Magnesium 51 mg

Malic acid 0.3 g

Manganese 0.23 mg

Omega 3 0.03 g

Omega 6 0.69 g

Phosphorus 74 mg

Potassium 1072 mg

Protein 5.6 g

Salt 0.08 g

Sodium 30 mg

Sucrose 0.8 g

Sugar 10.3 g

Vitamin A 575 µg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 4.07 mg

Vitamin B6 (Pyridoxine) 0.57 mg

Vitamin B9 (Folate) 28 µg

Vitamin C (Ascorbic acid) 38.1 mg

Vitamin E 2.3 mg

Vitamin K 5.1 µg

Water 74.3 g

Zinc 0.99 mg

Tomato Concentrate 30%

Leek

kcal: 48

1 x Piece

(140 g)

Protein 3.08g Fat 0.42g Carbohydrates 7.98g

Leek

Nutrients

Ash 1.3 g

Beta-carotene 1760 µg

Calcium 48 mg

Carbohydrate 5.7 g

Chloride 25 mg

Cholesterol 1 mg

Copper 0.13 mg

Fat 0.3 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.04 g

Fiber 2.7 g

Fiber insoluble 1.9 g

Fiber soluble 0.8 g

Folate 52 µg

Fructose 1.2 g

Glicemyc Index 30 µg

Glucose 0.8 g

Glutamic acid 0.2 g

Iron 1.1 mg

KJ 131 kJ

Kcal 31 kcal

Lutein + zeaxanthin 1730 mg

Magnesium 11 mg

Manganese 0.18 mg

Omega 3 0.01 g

Omega 6 0.09 g

Phosphorus 52 mg

Potassium 248 mg

Protein 2.2 g

Salt 0.02 g

Selenium 0.6 µg

Sodium 6 mg

Sucrose 0.5 g

Sugar 2.5 g

Vitamin A 148 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 0.59 mg

Vitamin B5 (Pantothenic acid) 0.15 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 52 µg

Vitamin C (Ascorbic acid) 20.2 mg

Vitamin E 0.52 mg

Vitamin K 47 µg

Water 88 g

Zinc 0.69 mg

Leek

Fresh Cod Fillets, Skinless

kcal: 72.7

100 x Gram

(1 g)

Protein 16.5g Fat 0.3g Carbohydrates 1g

Fresh Cod Fillets, Skinless

Nutrients

Alanine 1000 g

Arginine 1000 g

Ash 1.2 g

Aspartic acid 1700 g

Beta-Cryptoxanthin 1 µg

Boron 50 mg

Calcium 7 mg

Carbohydrate 1 g

Chloride 160 mg

Chlorine 160 mg

Cholesterol 50 mg

Chromium 2 µg

Cobalt 1 µg

Complete Protein 16.5 g

Copper 0.06 mg

Cystine 100 g

Fat 0.3 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.06 g

Fatty trans 0.01 g

Fiber 1 g

Fluoride 20 mg

Glutamic acid 2700 g

Glutamine 300 g

Glycine 900 g

Histidine 400 g

Iodine 135 µg

Iron 0.6 mg

Isoleucine 700 g

KJ 302 kJ

Kcal 72 kcal

Leucine 1300 g

Lutein + zeaxanthin 20 mg

Lysine 1500 g

Magnesium 25 mg

Manganese 0.01 mg

Methionine 400 g

Molybdenum 2 µg

Nickel 2 mg

Omega 3 0.1 g

Omega 6 0.02 g

Phenylalanine 700 g

Phosphorus 145 mg

Potassium 364 mg

Proline 600 g

Protein 16.5 g

Protein Animal 16.5 g

Retinol 6 µg

Salt 0.22 g

Selenium 32 µg

Serine 700 g

Sodium 89 mg

Sugar 1 g

Sulfur 180 mg

Taurine 120 mg

Threonine 700 g

Tryptophan 200 g

Tyrosine 600 g

Valine 800 g

Vitamin A 6 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 2.39 mg

Vitamin B5 (Pantothenic acid) 0.2 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.44 mg

Vitamin K 0.1 µg

Water 82.5 g

Zinc 0.46 mg

Fresh Cod Fillets, Skinless

422 kcal

Protein 27.28g

Fat 12.71g

Carbs 49.5g

Fiber 0g

Recipe preparation steps

Season the fish, drizzle with olive oil and top with lemon slices, then place in an ovenproof dish.

Chop the leek and add to the fish. Bake the whole thing for about 30 minutes at 180 °C.

Cook the rice until soft, add the puree and season.

Steam the broccoli.

Serve the fish with cooked rice and broccoli, sprinkled with pumpkin seeds.

Nutrients

Detailed Nutrient List

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
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