Steamed Cod with Broccoli and Buckwheat
Żywność i napoje na bazie roślin
Żywność na bazie roślin
Zboża i ziemniaki
Zboża i produkty zbożowe
Kasza
Buckwheat
Broccoli
Steamed
20 min
Preparation time
1
Portion
5
Number of ingredients needed for preparation
1421
Calories
1421 kcal
Contains 1421 calories per portion.
54g
Protein/Portion
64g
Fat/Portion
158g
Carbs/Portion
~
Fiber/Portion
300 Gram
(300 g)
•
109
109
kcal
B: 9g
T: 1.2g
W: 15.6g
B: 16.5g
T: 0.3g
W: 1g
B: 8.4g
T: 2.3g
W: 57.3g
B: 0.3g
T: 0.3g
W: 56g
B: 2.3g
T: 6g
W: 1g
Calorie Requirement Coverage
54%
This recipe covers 54% of your daily calorie requirement.
Recipe: 1421 kcal
•
Your requirement: 2638 kcal
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
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 1001.7 g | 1001.7 g |
| Alpha Linolenic Acid | 0.02 g | 0.02 g |
| Arginine | 1003 g | 1003 g |
| Ash | 9.4 g | 9.4 g |
| Aspartic acid | 1700.95 g | 1700.95 g |
| Beta-Cryptoxanthin | 1 µg | 1 µg |
| Beta-Glucan | 0.6 g | 0.6 g |
| Beta-carotene | 770 µg | 770 µg |
| Beta-sitosterol | 220 mg | 220 mg |
| Boron | 50.2 mg | 50.2 mg |
| Calcium | 219 mg | 219 mg |
| Calories | 378 kcal | 378 kcal |
| Carbohydrate | 157.8 g | 157.8 g |
| Carotene Beta | 200 mg | 200 mg |
| Chloride | 160 mg | 160 mg |
| Chlorine | 221 mg | 221 mg |
| Cholesterol | 54 mg | 54 mg |
| Chromium | 4.01 µg | 4.01 µg |
| Citric acid | 205 mg | 205 mg |
| Cobalt | 1 µg | 1 µg |
| Complete Protein | 17.5 g | 17.5 g |
| Copper | 2.2 mg | 2.2 mg |
| Cysteine | 0.5 g | 0.5 g |
| Cystine | 100.01 g | 100.01 g |
| Energy | 1582 kJ | 1582 kJ |
| Fat | 63.9 g | 63.9 g |
| Fatty acids | 2.9 g | 2.9 g |
| Fatty monounsaturated | 19.35 g | 19.35 g |
| Fatty polyunsaturated | 23.52 g | 23.52 g |
| Fatty saturated | 7.47 g | 7.47 g |
| Fatty trans | 2.11 g | 2.11 g |
| Fiber | 17.4 g | 17.4 g |
| Fiber insoluble | 11.2 g | 11.2 g |
| Fiber soluble | 5.2 g | 5.2 g |
| Fluoride | 20.02 mg | 20.02 mg |
| Fructose | 0.8 g | 0.8 g |
| Galactose | 2 g | 2 g |
| Glicemyc Index | 86 µg | 86 µg |
| Glucose | 0.7 g | 0.7 g |
| Glutamic acid | 2706.7 g | 2706.7 g |
| Glutamine | 300.2 g | 300.2 g |
| Glycine | 901.58 g | 901.58 g |
| Histidine | 400.85 g | 400.85 g |
| Inulin | 1.1 g | 1.1 g |
| Iodine | 135.51 µg | 135.51 µg |
| Iron | 12.5 mg | 12.5 mg |
| Isoleucine | 701.3 g | 701.3 g |
| Lactose | 3 g | 3 g |
| Leucine | 1302.95 g | 1302.95 g |
| Lignin | 0.1 g | 0.1 g |
| Linoleic Acid | 1.26 g | 1.26 g |
| Lutein | 10 µg | 10 µg |
| Lutein + zeaxanthin | 1423.22 mg | 1423.22 mg |
| Lysine | 1500.95 g | 1500.95 g |
| Magnesium | 530 mg | 530 mg |
| Malic acid | 120 g | 120 g |
| Maltose | 1.1 g | 1.1 g |
| Manganese | 3.6 mg | 3.6 mg |
| Methionine | 400.73 g | 400.73 g |
| Molybdenum | 17.01 µg | 17.01 µg |
| Myristic Acid | 0.02 g | 0.02 g |
| Natron | 2 g | 2 g |
| Nickel | 2.02 mg | 2.02 mg |
| Oleic Acid | 0.6 g | 0.6 g |
| Omega 3 | 0.49 g | 0.49 g |
| Omega 6 | 23.14 g | 23.14 g |
| Oxalic acid | 36.4 mg | 36.4 mg |
| Palmitic Acid | 0.4 g | 0.4 g |
| Phenylalanine | 701.7 g | 701.7 g |
| Phosphorus | 1230 mg | 1230 mg |
| Phytosterols | 440 mg | 440 mg |
| Potassium | 1526 mg | 1526 mg |
| Proline | 601.5 g | 601.5 g |
| Protein | 53.6 g | 53.6 g |
| Protein Animal | 17.5 g | 17.5 g |
| Protein Plant | 13.5 g | 13.5 g |
| Quinic acid | 10 g | 10 g |
| Retinol | 6 µg | 6 µg |
| Salt | 0.29 g | 0.29 g |
| Selenium | 71.6 µg | 71.6 µg |
| Serine | 701.69 g | 701.69 g |
| Silica | 1 mg | 1 mg |
| Sodium | 116 mg | 116 mg |
| Starch | 69.5 g | 69.5 g |
| Stearic Acid | 0.1 g | 0.1 g |
| Sucrose | 0.7 g | 0.7 g |
| Sugar | 73 g | 73 g |
| Sugar added | 1 g | 1 g |
| Sulfur | 360 mg | 360 mg |
| Taurine | 120 mg | 120 mg |
| Threonine | 701.1 g | 701.1 g |
| Total Carbohydrates | 71.6 g | 71.6 g |
| Total Fat | 2.9 g | 2.9 g |
| Total Protein | 10.5 g | 10.5 g |
| Total sugar alcohols | 1 g | 1 g |
| Tryptophan | 200.55 g | 200.55 g |
| Tyrosine | 601.05 g | 601.05 g |
| Valine | 801.72 g | 801.72 g |
| Vitamin A | 179 µg | 179 µg |
| Vitamin ARE | 33 µg | 33 µg |
| Vitamin B1 (Thiamin) | 1.66 mg | 1.66 mg |
| Vitamin B12 (Cobalamin) | 2 µg | 2 µg |
| Vitamin B2 (Riboflavin) | 1.02 mg | 1.02 mg |
| Vitamin B3 (Niacin) | 12.91 mg | 12.91 mg |
| Vitamin B4 (Choline) | 55 mg | 55 mg |
| Vitamin B5 (Pantothenic acid) | 1.77 mg | 1.77 mg |
| Vitamin B6 (Pyridoxine) | 1.96 mg | 1.96 mg |
| Vitamin B7 (Biotin) | 10.01 mg | 10.01 mg |
| Vitamin B9 (Folate) | 254 µg | 254 µg |
| Vitamin C (Ascorbic acid) | 90 mg | 90 mg |
| Vitamin D | 4 µg | 4 µg |
| Vitamin D3 | 3 µg | 3 µg |
| Vitamin E | 4.67 mg | 4.67 mg |
| Vitamin K | 166.1 µg | 166.1 µg |
| Water | 212.6 g | 212.6 g |
| Zeaxanthin | 1.5 µg | 1.5 µg |
| Zinc | 7.15 mg | 7.15 mg |
