General • Easy
Steamed Cod with Broccoli and Buckwheat
20 min
1 /
Portion
Ingredients - 5
Recipe preparation steps
1
Dorsza solimy i okładamy plastrami pokrojonej cytryny. Brokuła solimy i gotujemy na parze razem z dorszem przez ok. 20 - 25 minut. Kaszę jaglaną płuczemy pod zimną, bieżącą wodą, a następnie przelewamy wrzątkiem. Gotujemy w posolonej wodzie w proporcjach 1:2,5 (kasza:woda) przez ok. 15 minut. Podajemy na talerzu, posypane sezamem. Brokuła polewamy oliwą z oliwek.
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 1000.95 g | 1000.95 g |
| Alpha Linolenic Acid | 0.02 g | 0.02 g |
| Arginine | 1000.87 g | 1000.87 g |
| Ash | 6.09 g | 6.09 g |
| Aspartic acid | 1701.31 g | 1701.31 g |
| Beta-Cryptoxanthin | 1 µg | 1 µg |
| Beta-Glucan | 0.7 g | 0.7 g |
| Beta-carotene | 2310 µg | 2310 µg |
| Beta-sitosterol | 22 mg | 22 mg |
| Boron | 50.6 mg | 50.6 mg |
| Calcium | 170.8 mg | 170.8 mg |
| Calories | 302.4 kcal | 302.4 kcal |
| Carbohydrate | 75.58 g | 75.58 g |
| Carotene Beta | 2 mg | 2 mg |
| Chloride | 160 mg | 160 mg |
| Chlorine | 274.01 mg | 274.01 mg |
| Cholesterol | 53.91 mg | 53.91 mg |
| Chromium | 3.62 µg | 3.62 µg |
| Citric acid | 600.05 mg | 600.05 mg |
| Cobalt | 1 µg | 1 µg |
| Complete Protein | 17.3 g | 17.3 g |
| Copper | 0.9 mg | 0.9 mg |
| Cysteine | 0.19 g | 0.19 g |
| Cystine | 100.03 g | 100.03 g |
| Energy | 1265.6 kJ | 1265.6 kJ |
| Fat | 9.81 g | 9.81 g |
| Fatty acids | 2.32 g | 2.32 g |
| Fatty monounsaturated | 2.43 g | 2.43 g |
| Fatty polyunsaturated | 3.74 g | 3.74 g |
| Fatty saturated | 1.36 g | 1.36 g |
| Fatty trans | 3.82 g | 3.82 g |
| Fiber | 11.88 g | 11.88 g |
| Fiber insoluble | 6.59 g | 6.59 g |
| Fiber soluble | 4.29 g | 4.29 g |
| Fluoride | 20.06 mg | 20.06 mg |
| Fructose | 1.89 g | 1.89 g |
| Galactose | 3.8 g | 3.8 g |
| Glicemyc Index | 101.8 µg | 101.8 µg |
| Glucose | 1.59 g | 1.59 g |
| Glutamic acid | 2703.01 g | 2703.01 g |
| Glutamine | 300.6 g | 300.6 g |
| Glycine | 900.6 g | 900.6 g |
| Histidine | 400.37 g | 400.37 g |
| Inulin | 1.1 g | 1.1 g |
| Iodine | 135.04 µg | 135.04 µg |
| Iron | 7.73 mg | 7.73 mg |
| Isoleucine | 700.7 g | 700.7 g |
| KJ | 2269.4 kJ | 2269.4 kJ |
| Kcal | 542.79 kcal | 542.79 kcal |
| Lactose | 3.9 g | 3.9 g |
| Leucine | 1301.57 g | 1301.57 g |
| Lignin | 0.01 g | 0.01 g |
| Linoleic Acid | 1.01 g | 1.01 g |
| Lutein | 0.1 µg | 0.1 µg |
| Lutein + zeaxanthin | 4229.18 mg | 4229.18 mg |
| Lysine | 1500.56 g | 1500.56 g |
| Magnesium | 211.75 mg | 211.75 mg |
| Malic acid | 360 g | 360 g |
| Maltose | 3.08 g | 3.08 g |
| Manganese | 3.03 mg | 3.03 mg |
| Methionine | 400.3 g | 400.3 g |
| Molybdenum | 14.03 µg | 14.03 µg |
| Myristic Acid | 0.02 g | 0.02 g |
| Natron | 0.02 g | 0.02 g |
| Nickel | 2.06 mg | 2.06 mg |
| Oleic Acid | 0.48 g | 0.48 g |
| Omega 3 | 0.3 g | 0.3 g |
| Omega 6 | 3.33 g | 3.33 g |
| Oxalic acid | 72.14 mg | 72.14 mg |
| Palmitic Acid | 0.32 g | 0.32 g |
| Phenylalanine | 700.81 g | 700.81 g |
| Phosphorus | 612.54 mg | 612.54 mg |
| Phytosterols | 116 mg | 116 mg |
| Potassium | 1735.4 mg | 1735.4 mg |
| Proline | 600.86 g | 600.86 g |
| Protein | 36.22 g | 36.22 g |
| Protein Animal | 17.3 g | 17.3 g |
| Protein Plant | 17.4 g | 17.4 g |
| Quinic acid | 30 g | 30 g |
| Retinol | 6 µg | 6 µg |
| Salt | 0.32 g | 0.32 g |
| Selenium | 45.1 µg | 45.1 µg |
| Serine | 700.78 g | 700.78 g |
| Silica | 3 mg | 3 mg |
| Sodium | 115.32 mg | 115.32 mg |
| Starch | 53.03 g | 53.03 g |
| Stearic Acid | 0.08 g | 0.08 g |
| Sucrose | 1.3 g | 1.3 g |
| Sugar | 6.83 g | 6.83 g |
| Sugar added | 0.8 g | 0.8 g |
| Sulfur | 390 mg | 390 mg |
| Taurine | 120 mg | 120 mg |
| Threonine | 700.61 g | 700.61 g |
| Total Carbohydrates | 57.28 g | 57.28 g |
| Total Fat | 2.32 g | 2.32 g |
| Total Protein | 8.4 g | 8.4 g |
| Total sugar alcohols | 0.8 g | 0.8 g |
| Tryptophan | 200.23 g | 200.23 g |
| Tyrosine | 600.46 g | 600.46 g |
| Valine | 800.87 g | 800.87 g |
| Vitamin A | 466.17 µg | 466.17 µg |
| Vitamin ARE | 0.33 µg | 0.33 µg |
| Vitamin B1 (Thiamin) | 0.93 mg | 0.93 mg |
| Vitamin B12 (Cobalamin) | 1.1 µg | 1.1 µg |
| Vitamin B2 (Riboflavin) | 0.74 mg | 0.74 mg |
| Vitamin B3 (Niacin) | 6.78 mg | 6.78 mg |
| Vitamin B4 (Choline) | 44 mg | 44 mg |
| Vitamin B5 (Pantothenic acid) | 2.45 mg | 2.45 mg |
| Vitamin B6 (Pyridoxine) | 1.36 mg | 1.36 mg |
| Vitamin B7 (Biotin) | 0.97 mg | 0.97 mg |
| Vitamin B9 (Folate) | 272.14 µg | 272.14 µg |
| Vitamin C (Ascorbic acid) | 250.94 mg | 250.94 mg |
| Vitamin D | 4.9 µg | 4.9 µg |
| Vitamin D3 | 1.9 µg | 1.9 µg |
| Vitamin E | 4.67 mg | 4.67 mg |
| Vitamin K | 307.47 µg | 307.47 µg |
| Water | 359.13 g | 359.13 g |
| Zeaxanthin | 0.02 µg | 0.02 µg |
| Zinc | 4.66 mg | 4.66 mg |
