Cod stewed in leeks with broccoli and rice
Żywność i napoje na bazie roślin
Żywność na bazie roślin
Tłuszcze
Tłuszcze roślinne
Produkty drzewa oliwnego
Oleje roślinne
Oliwa z oliwek
Nasiona
Pestki dyni i ich produkty
Pestki dyni
Pestki dyni łuskane
Produkty na bazie warzyw i owoców
Produkty na bazie warzyw
Pomidory i produkty z pomidorów
Koncentrat pomidorowy
Broccoli
Leek
Rice
35 min
Preparation time
1
Portion
8
Number of ingredients needed for preparation
2388
Calories
2388 kcal
Contains 2388 calories per portion.
71g
Protein/Portion
154g
Fat/Portion
180g
Carbs/Portion
~
Fiber/Portion
B: 2.8g
T: 0.8g
W: 30.7g
B: 0.1g
T: 10g
W: 0g
100 Gram
(100 g)
•
36
36
kcal
B: 3g
T: 0.4g
W: 5.2g
B: 3.6g
T: 4.9g
W: 0.5g
B: 0.2g
T: 0.2g
W: 28g
B: 1.4g
T: 0.4g
W: 4.2g
B: 16.5g
T: 0.3g
W: 1g
Calorie Requirement Coverage
91%
This recipe covers 91% of your daily calorie requirement.
Recipe: 2388 kcal
•
Your requirement: 2638 kcal
Season the fish, drizzle with olive oil and top with lemon slices, then place in an ovenproof dish.
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.
Serve the fish with cooked rice and broccoli, sprinkled with pumpkin seeds.
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 1001.4 g | 1001.4 g |
| Alpha Linolenic Acid | 0.86 g | 0.86 g |
| Arginine | 1005.4 g | 1005.4 g |
| Ash | 11.1 g | 11.1 g |
| Aspartic acid | 1703.35 g | 1703.35 g |
| Beta-Cryptoxanthin | 111 µg | 111 µg |
| Beta-Glucan | 1.1 g | 1.1 g |
| Beta-carotene | 2530 µg | 2530 µg |
| Beta-sitosterol | 143 mg | 143 mg |
| Boron | 850.2 mg | 850.2 mg |
| Calcium | 294 mg | 294 mg |
| Calories | 559 kcal | 559 kcal |
| Capric Acid | 1 g | 1 g |
| Carbohydrate | 180.3 g | 180.3 g |
| Carotene Beta | 3709 mg | 3709 mg |
| Chloride | 351 mg | 351 mg |
| Chlorine | 271 mg | 271 mg |
| Cholesterol | 56 mg | 56 mg |
| Chromium | 6.51 µg | 6.51 µg |
| Citric acid | 206.2 mg | 206.2 mg |
| Cobalt | 2.2 µg | 2.2 µg |
| Complete Protein | 52.1 g | 52.1 g |
| Copper | 1.95 mg | 1.95 mg |
| Cysteine | 0.7 g | 0.7 g |
| Cystine | 100.01 g | 100.01 g |
| Energy | 2338 kJ | 2338 kJ |
| Fat | 153.5 g | 153.5 g |
| Fatty monounsaturated | 87.17 g | 87.17 g |
| Fatty polyunsaturated | 33.63 g | 33.63 g |
| Fatty saturated | 24.57 g | 24.57 g |
| Fatty trans | 3.11 g | 3.11 g |
| Fiber | 27.5 g | 27.5 g |
| Fiber insoluble | 18.2 g | 18.2 g |
| Fiber soluble | 7.3 g | 7.3 g |
| Fluoride | 30.02 mg | 30.02 mg |
| Folate | 52 µg | 52 µg |
| Fructose | 7.2 g | 7.2 g |
| Galactose | 1 g | 1 g |
| Glicemyc Index | 120 µg | 120 µg |
| Glucose | 5.6 g | 5.6 g |
| Glutamic acid | 2707.05 g | 2707.05 g |
| Glutamine | 305.5 g | 305.5 g |
| Glycine | 902.28 g | 902.28 g |
| Histidine | 400.85 g | 400.85 g |
| Insoluble fiber | 4.8 g | 4.8 g |
| Inulin | 0.3 g | 0.3 g |
| Iodine | 138.21 µg | 138.21 µg |
| Iron | 14.7 mg | 14.7 mg |
| Isoleucine | 701.7 g | 701.7 g |
| Lactose | 1 g | 1 g |
| Lauric Acid | 1 g | 1 g |
| Leucine | 1303.35 g | 1303.35 g |
| Lignin | 0.1 g | 0.1 g |
| Linoleic Acid | 30.47 g | 30.47 g |
| Lutein | 10 µg | 10 µg |
| Lutein + zeaxanthin | 3377 mg | 3377 mg |
| Lycopene | 21.8 µg | 21.8 µg |
| Lysine | 1501.7 g | 1501.7 g |
| Magnesium | 746 mg | 746 mg |
| Malic acid | 120.3 g | 120.3 g |
| Maltose | 1 g | 1 g |
| Manganese | 7.92 mg | 7.92 mg |
| Methionine | 400.63 g | 400.63 g |
| Molybdenum | 29.51 µg | 29.51 µg |
| Myristic Acid | 0.1 g | 0.1 g |
| Natron | 7.3 g | 7.3 g |
| Nickel | 4.62 mg | 4.62 mg |
| Oleic Acid | 86 g | 86 g |
| Omega 3 | 1.09 g | 1.09 g |
| Omega 6 | 32.15 g | 32.15 g |
| Oxalic acid | 20 mg | 20 mg |
| Palmitic Acid | 20 g | 20 g |
| Phenylalanine | 701.7 g | 701.7 g |
| Phosphorus | 1682 mg | 1682 mg |
| Phytosterols | 525 mg | 525 mg |
| Potassium | 3200 mg | 3200 mg |
| Proline | 601.3 g | 601.3 g |
| Protein | 71.4 g | 71.4 g |
| Protein Animal | 17.5 g | 17.5 g |
| Protein Plant | 38.6 g | 38.6 g |
| Quinic acid | 10 g | 10 g |
| Retinol | 6 µg | 6 µg |
| Salt | 0.48 g | 0.48 g |
| Selenium | 61.1 µg | 61.1 µg |
| Serine | 701.89 g | 701.89 g |
| Silica | 51 mg | 51 mg |
| Simple Sugars | 1.4 g | 1.4 g |
| Sodium | 155 mg | 155 mg |
| Soluble fiber | 1.2 g | 1.2 g |
| Starch | 79.1 g | 79.1 g |
| Stearic Acid | 4.4 g | 4.4 g |
| Sucrose | 2.5 g | 2.5 g |
| Sugar | 89.1 g | 89.1 g |
| Sugar Alcohols | 1 g | 1 g |
| Sugar added | 1 g | 1 g |
| Sulfur | 580 mg | 580 mg |
| Taurine | 120 mg | 120 mg |
| Threonine | 701.5 g | 701.5 g |
| Total Carbohydrates | 4.7 g | 4.7 g |
| Total Fat | 49.1 g | 49.1 g |
| Total Protein | 35.6 g | 35.6 g |
| Total sugar alcohols | 1 g | 1 g |
| Tryptophan | 200.6 g | 200.6 g |
| Tyrosine | 601.15 g | 601.15 g |
| Valine | 802.12 g | 802.12 g |
| Vitamin A | 901 µg | 901 µg |
| Vitamin ARE | 35 µg | 35 µg |
| Vitamin B1 (Thiamin) | 2.23 mg | 2.23 mg |
| Vitamin B12 (Cobalamin) | 2 µg | 2 µg |
| Vitamin B2 (Riboflavin) | 1.66 mg | 1.66 mg |
| Vitamin B3 (Niacin) | 16.21 mg | 16.21 mg |
| Vitamin B4 (Choline) | 78.1 mg | 78.1 mg |
| Vitamin B5 (Pantothenic acid) | 2.86 mg | 2.86 mg |
| Vitamin B6 (Pyridoxine) | 2.78 mg | 2.78 mg |
| Vitamin B7 (Biotin) | 12.5 mg | 12.5 mg |
| Vitamin B9 (Folate) | 304 µg | 304 µg |
| Vitamin C (Ascorbic acid) | 149.2 mg | 149.2 mg |
| Vitamin D | 4 µg | 4 µg |
| Vitamin D3 | 1 µg | 1 µg |
| Vitamin E | 57.71 mg | 57.71 mg |
| Vitamin K | 1164.5 µg | 1164.5 µg |
| Water | 375.5 g | 375.5 g |
| Zeaxanthin | 1.5 µg | 1.5 µg |
| Zinc | 9.2 mg | 9.2 mg |
