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General • Easy

Steamed Cod with Broccoli and Buckwheat

20 min

1 / Portion

Contains allergens

Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Fish Anisakis Iodine Vitamin B12 (Cobalamin) Millet Citrus fruits Sesame

Ingredients - 5

Download Ingredients - PDF Download Ingredients - PDF with images

Broccoli

kcal: 109.2

300 x Gram

(1 g)

Protein 9g Fat 1.2g Carbohydrates 15.6g

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

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

Millet Groats

kcal: 283.6

80 x Gram

(1 g)

Protein 8.4g Fat 2.32g Carbohydrates 57.28g

Millet Groats

Nutrients

Alanine 0.7 g

Alpha Linolenic Acid 0.02 g

Arginine 0.4 g

Ash 2.5 g

Aspartic acid 0.7 g

Beta-Glucan 0.5 g

Calcium 10 mg

Calories 378 kcal

Carbohydrate 71.6 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 2 µg

Complete Protein 1 g

Copper 0.78 mg

Cysteine 0.2 g

Energy 1582 kJ

Fat 2.9 g

Fatty acids 2.9 g

Fatty monounsaturated 0.6 g

Fatty polyunsaturated 1.28 g

Fatty saturated 0.6 g

Fatty trans 1 g

Fiber 3.2 g

Fiber insoluble 2.6 g

Fiber soluble 0.6 g

Fructose 0.1 g

Galactose 1 g

Glicemyc Index 71 µg

Glucose 0.1 g

Glutamic acid 2.1 g

Glycine 0.3 g

Histidine 0.2 g

Inulin 1 g

Iron 4.8 mg

Isoleucine 0.4 g

KJ 1582 kJ

Kcal 378 kcal

Lactose 1 g

Leucine 1.2 g

Linoleic Acid 1.26 g

Lutein + zeaxanthin 0.22 mg

Lysine 0.25 g

Magnesium 100 mg

Maltose 0.1 g

Manganese 1.61 mg

Methionine 0.2 g

Molybdenum 15 µg

Myristic Acid 0.02 g

Oleic Acid 0.6 g

Omega 3 0.02 g

Omega 6 1.26 g

Oxalic acid 15 mg

Palmitic Acid 0.4 g

Phenylalanine 0.5 g

Phosphorus 240 mg

Phytosterols 20 mg

Potassium 220 mg

Proline 0.6 g

Protein 10.5 g

Protein Animal 1 g

Protein Plant 10.5 g

Salt 0.01 g

Selenium 2.7 µg

Serine 0.5 g

Sodium 5 mg

Starch 65 g

Stearic Acid 0.1 g

Sucrose 0.1 g

Sugar added 1 g

Sulfur 150 mg

Threonine 0.3 g

Total Carbohydrates 71.6 g

Total Fat 2.9 g

Total Protein 10.5 g

Total sugar alcohols 1 g

Tryptophan 0.12 g

Tyrosine 0.3 g

Valine 0.5 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.73 mg

Vitamin B2 (Riboflavin) 0.38 mg

Vitamin B3 (Niacin) 2.3 mg

Vitamin B4 (Choline) 55 mg

Vitamin B5 (Pantothenic acid) 0.85 mg

Vitamin B6 (Pyridoxine) 0.75 mg

Vitamin B7 (Biotin) 0.01 mg

Vitamin B9 (Folate) 83 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.1 mg

Vitamin K 0.9 µg

Water 10 g

Zinc 3.4 mg

Millet Groats

Lemon 2

kcal: 2.8

1 x Piece

(1 g)

Protein 0g Fat 0g Carbohydrates 0.7g

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

Sesame Seeds

kcal: 67.2

1 x Tablespoon

(10 g)

Protein 2.32g Fat 5.99g Carbohydrates 1g

Sesame Seeds

Nutrients

Alanine 0.9 g

Arginine 2.5 g

Ash 4.9 g

Beta-sitosterol 220 mg

Calcium 114 mg

Carbohydrate 10 g

Cholesterol 1 mg

Copper 1.3 mg

Cysteine 0.3 g

Fat 59.9 g

Fatty monounsaturated 18.69 g

Fatty polyunsaturated 21.78 g

Fatty saturated 6.66 g

Fatty trans 0.1 g

Fiber 7.9 g

Fiber insoluble 6 g

Fiber soluble 1.9 g

Fructose 0.1 g

Glucose 0.1 g

Glutamic acid 4.3 g

Glycine 1.2 g

Histidine 0.6 g

Iron 5.9 mg

Isoleucine 0.8 g

KJ 2638 kJ

Kcal 631 kcal

Lactose 1 g

Leucine 1.6 g

Lignin 0.1 g

Lysine 0.6 g

Magnesium 377 mg

Manganese 1.42 mg

Methionine 0.5 g

Omega 3 0.3 g

Omega 6 21.78 g

Oxalic acid 1.4 mg

Phenylalanine 1.1 g

Phosphorus 775 mg

Phytosterols 400 mg

Potassium 387 mg

Proline 0.8 g

Protein 23.2 g

Salt 0.03 g

Selenium 34.4 µg

Serine 1.1 g

Sodium 13 mg

Starch 4.3 g

Sucrose 0.2 g

Sugar 0.3 g

Threonine 0.7 g

Tryptophan 0.4 g

Tyrosine 0.7 g

Valine 1.1 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.78 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.45 mg

Vitamin B3 (Niacin) 7.5 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.79 mg

Vitamin B7 (Biotin) 9.6 mg

Vitamin B9 (Folate) 97 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 2.53 mg

Vitamin K 13.5 µg

Water 4.7 g

Zinc 2.79 mg

Sesame Seeds

535 kcal

Protein 36.22g

Fat 9.81g

Carbs 75.58g

Fiber 0g

Recipe preparation steps

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

Detailed Nutrient List

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
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

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Steamed Cod with Broccoli and Buckwheat

Contains allergens

Ingredients - 5

Broccoli

Nutrients

Fresh Cod Fillets, Skinless

Nutrients

Millet Groats

Nutrients

Lemon 2

Nutrients

Sesame Seeds

Nutrients

Recipe preparation steps

Nutrients

Detailed Nutrient List

Related Recipes

Newest Recipes