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Steamed Trout under Cover with Avocado

1 / Portion

Contains allergens

Fish Anisakis Cabbage Mugwort-Celery-Spice Syndrome Carrot Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Rice Onion Milk Lactose Vitamin B12 (Cobalamin) Rennet Garlic

Ingredients - 8

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Rainbow Trout, Fresh

kcal: 329.6

200 x Gram

(1 g)

Protein 37.2g Fat 19.2g Carbohydrates 2g

Rainbow Trout, Fresh

Nutrients

Ash 1.1 g

Calcium 20 mg

Carbohydrate 1 g

Cholesterol 55 mg

Copper 0.05 mg

Fat 9.6 g

Fatty monounsaturated 3.4 g

Fatty polyunsaturated 3.1 g

Fatty saturated 1.9 g

Fiber 1 g

Iron 0.3 mg

KJ 666 kJ

Kcal 159 kcal

Magnesium 23 mg

Omega 3 0.6 g

Omega 6 0.3 g

Phosphorus 200 mg

Potassium 330 mg

Protein 18.6 g

Protein Animal 18.6 g

Salt 0.13 g

Selenium 12.6 µg

Sodium 50 mg

Sugar 1 g

Vitamin ARE 20 µg

Vitamin B1 (Thiamin) 0.15 mg

Vitamin B12 (Cobalamin) 4.2 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 5.1 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin D 16.2 µg

Vitamin E 2.3 mg

Vitamin K 0.1 µg

Water 71.5 g

Zinc 0.4 mg

Rainbow Trout, Fresh

Chinese Cabbage

kcal: 19.4

100 x Gram

(1 g)

Protein 1.2g Fat 0.2g Carbohydrates 3.2g

Chinese Cabbage

Nutrients

Alanine 0.05 g

Arginine 0.06 g

Ash 0.6 g

Aspartic acid 0.11 g

Beta-carotene 1350 µg

Calcium 77 mg

Carbohydrate 3.2 g

Cholesterol 1 mg

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.09 g

Fatty saturated 0.03 g

Fiber 1.9 g

Fiber insoluble 1.1 g

Fiber soluble 0.8 g

Glutamic acid 0.18 g

Glutamine 0.15 g

Iron 0.3 mg

Kcal 16 kcal

Lutein + zeaxanthin 1220 mg

Magnesium 13 mg

Omega 3 0.05 g

Omega 6 0.04 g

Phosphorus 26 mg

Potassium 238 mg

Protein 1.2 g

Sodium 9 mg

Sugar 1.6 g

Vitamin A 223 µg

Vitamin B6 (Pyridoxine) 0.17 mg

Vitamin B9 (Folate) 79 µg

Vitamin C (Ascorbic acid) 27 mg

Vitamin K 45.5 µg

Water 94.3 g

Zinc 0.18 mg

Chinese Cabbage

Carrot

kcal: 40.6

100 x Gram

(1 g)

Protein 1g Fat 0.2g Carbohydrates 8.7g

Carrot

Nutrients

Alpha Linolenic Acid 0 g

Ash 1.1 g

Beta-Glucan 1 g

Beta-sitosterol 8 mg

Boron 0.2 mg

Calcium 36 mg

Carbohydrate 8.7 g

Carotene Beta 8285 mg

Chloride 60 mg

Cholesterol 1 mg

Citric acid 0.05 mg

Copper 0.1 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 3.6 g

Fiber insoluble 1.8 g

Fiber soluble 1.8 g

Folate 19 µg

Fructose 0.9 g

Glicemyc Index 39 µg

Glucose 0.9 g

Insoluble fiber 2.4 g

Iodine 0.7 µg

Iron 0.5 mg

KJ 172 kJ

Kcal 41 kcal

Linoleic Acid 0.12 g

Lutein + zeaxanthin 256 mg

Lycopene 0.1 µg

Magnesium 16 mg

Malic acid 0.1 g

Manganese 0.19 mg

Nitrogen 0.02 g

Oleic Acid 0.01 g

Omega 3 0 g

Omega 6 0.12 g

Oxalic acid 50 mg

Palmitic Acid 0.03 g

Phosphorus 32 mg

Phytosterols 12 mg

Potassium 282 mg

Protein 1 g

Quinic acid 0.01 g

Salt 0.2 g

Selenium 0.1 µg

Sodium 82 mg

Soluble fiber 1.2 g

Starch 1.4 g

Stearic Acid 0.01 g

Sucrose 2 g

Sugar 4.7 g

Sugar Alcohols 1 g

Total Carbohydrates 9.6 g

Total Fat 0.24 g

Total Protein 0.93 g

Total sugar alcohols 1 g

Vitamin A 1656 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.45 mg

Vitamin B4 (Choline) 8.8 mg

Vitamin B5 (Pantothenic acid) 0.27 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.6 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 3.4 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.51 mg

Vitamin K 13.2 µg

Water 87.2 g

Zinc 0.34 mg

Carrot

Avocado

kcal: 247.8

1 x Piece

(140 g)

Protein 2.8g Fat 21g Carbohydrates 11.9g

Avocado

Nutrients

Alanine 0.08 g

Arginine 0.09 g

Ash 1.6 g

Aspartic acid 0.2 g

Beta-sitosterol 76 mg

Betaine 0.6 mg

Boron 0.1 mg

Calcium 12 mg

Carbohydrate 8.5 g

Carotene Beta 0.06 mg

Chloride 11 mg

Chlorine 11 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.2 mg

Cobalt 0.2 µg

Copper 0.2 mg

Cystine 0.03 g

Fat 15 g

Fatty monounsaturated 10 g

Fatty polyunsaturated 1.8 g

Fatty saturated 2.1 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.3 g

Fiber soluble 1.4 g

Fluoride 2 mg

Fructose 0.2 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.4 g

Glutamic acid 0.25 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.6 mg

Isoleucine 0.07 g

KJ 670 kJ

Kcal 160 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 0.27 mg

Lysine 0.1 g

Magnesium 29 mg

Malic acid 0.05 g

Maltose 1 g

Manganese 0.1 mg

Methionine 0.02 g

Molybdenum 1 µg

Nickel 0.3 mg

Omega 3 0.11 g

Omega 6 1.8 g

Oxalic acid 19 mg

Phenylalanine 0.08 g

Phosphorus 52 mg

Phytosterols 76 mg

Potassium 485 mg

Proline 0.06 g

Protein 2 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.4 µg

Serine 0.07 g

Silica 2 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.7 g

Sugar added 1 g

Sulfur 15 mg

Threonine 0.06 g

Total sugar alcohols 1 g

Tryptophan 0.02 g

Tyrosine 0.03 g

Valine 0.09 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 1.7 mg

Vitamin B4 (Choline) 14.2 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.26 mg

Vitamin B7 (Biotin) 3.2 mg

Vitamin B9 (Folate) 81 µg

Vitamin C (Ascorbic acid) 10 mg

Vitamin E 2.1 mg

Vitamin K 21 µg

Water 73 g

Zinc 0.6 mg

Avocado

Long-Grain Brown Rice

kcal: 176.4

50 x Gram

(1 g)

Protein 3.55g Fat 0.95g Carbohydrates 38.4g

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

Onion

kcal: 12.8

30 x Gram

(1 g)

Protein 0.33g Fat 0.03g Carbohydrates 2.79g

Onion

Nutrients

Ash 0.6 g

Calcium 23 mg

Carbohydrate 9.3 g

Chlorine 15 mg

Cholesterol 1 mg

Copper 0.06 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.02 g

Fatty saturated 0.04 g

Fiber 1.7 g

Fiber insoluble 0.85 g

Fiber soluble 0.85 g

Fructose 1.2 g

Glicemyc Index 15 µg

Glucose 1.8 g

Iron 0.2 mg

KJ 167 kJ

Kcal 40 kcal

Lutein 10 µg

Magnesium 10 mg

Manganese 0.17 mg

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 14 mg

Potassium 146 mg

Protein 1.1 g

Selenium 0.5 µg

Sodium 4 mg

Starch 1.2 g

Sucrose 2.2 g

Sugar 4.2 g

Sulfur 30 mg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 7 mg

Vitamin E 0.02 mg

Vitamin K 0.4 µg

Water 89 g

Zeaxanthin 5 µg

Zinc 0.24 mg

Onion

Natural Yogurt 2%

kcal: 10.8

20 x Gram

(1 g)

Protein 0.86g Fat 0.4g Carbohydrates 0.94g

Natural Yogurt 2%

Nutrients

Ash 0.7 g

Boron 10 mg

Calcium 120 mg

Carbohydrate 4.7 g

Casein 3.5 g

Chlorine 100 mg

Cholesterol 8 mg

Chromium 0.5 µg

Cobalt 0.1 µg

Complete Protein 4.3 g

Copper 0.03 mg

Fat 2 g

Fatty monounsaturated 0.63 g

Fatty polyunsaturated 0.06 g

Fatty saturated 1.3 g

Fatty trans 0.1 g

Fiber 1 g

Fluoride 10 mg

Glicemyc Index 20 µg

Iodine 10 µg

Iron 0.1 mg

KJ 257 kJ

Kcal 61 kcal

Lactose 4.7 g

Magnesium 17 mg

Manganese 0.01 mg

Molybdenum 1.5 µg

Nickel 1 mg

Omega 3 0.01 g

Omega 6 0.05 g

Phosphorus 95 mg

Potassium 150 mg

Protein 4.3 g

Protein Animal 4.3 g

Salt 0.1 g

Selenium 2.5 µg

Sodium 40 mg

Sugar 4.7 g

Sulfur 30 mg

Vitamin A 28 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 0.14 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin B7 (Biotin) 1.5 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.03 µg

Vitamin E 0.03 mg

Vitamin K 0.2 µg

Water 87.5 g

Zinc 0.46 mg

Natural Yogurt 2%

Garlic

kcal: 8.1

1 x Tooth

(5 g)

Protein 0.32g Fat 0.03g Carbohydrates 1.63g

Garlic

Nutrients

Arginine 0.6 g

Ash 1.5 g

Calcium 181 mg

Carbohydrate 32.6 g

Cholesterol 1 mg

Copper 0.26 mg

Fat 0.5 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.25 g

Fatty saturated 0.09 g

Fatty trans 1 g

Fiber 4.1 g

Fiber insoluble 3.3 g

Fiber soluble 0.8 g

Fructose 0.4 g

Glicemyc Index 30 µg

Glucose 0.3 g

Glutamic acid 1.5 g

Inulin 12 g

Iron 1.7 mg

KJ 623 kJ

Kcal 149 kcal

Lysine 0.3 g

Magnesium 25 mg

Manganese 1.67 mg

Omega 3 0.02 g

Omega 6 0.24 g

Phosphorus 153 mg

Potassium 400 mg

Protein 6.4 g

Salt 0.04 g

Selenium 14.2 µg

Sodium 17 mg

Starch 30.9 g

Sucrose 0.6 g

Sugar 1 g

Sulfur 60 mg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.11 mg

Vitamin B3 (Niacin) 0.7 mg

Vitamin B5 (Pantothenic acid) 0.59 mg

Vitamin B6 (Pyridoxine) 1.23 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 31 mg

Vitamin D 1 µg

Vitamin E 0.01 mg

Vitamin K 0.5 µg

Water 58.6 g

Zinc 1 mg

Garlic

845 kcal

Protein 47.26g

Fat 42.01g

Carbs 69.56g

Fiber 0g

Recipe preparation steps

Rybę doprawić ulubionymi przyprawami i ugotować na parze (lub upiec w piekarniku). Czosnek i cebulę posiekać w drobną kostkę, wymieszać z awokado, skropić sokiem z limonki. Po upieczeniu rozsmarować pastę na rybie. Kapustę drobno pokroić, marchew zetrzeć na tarce i wymieszać z jogurtem. Podawać z ryżem.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	0.16 g	0.16 g
Alpha Linolenic Acid	0 g	0 g
Arginine	0.22 g	0.22 g
Ash	7.14 g	7.14 g
Aspartic acid	0.39 g	0.39 g
Beta-Glucan	1 g	1 g
Beta-carotene	1350 µg	1350 µg
Beta-sitosterol	114.4 mg	114.4 mg
Betaine	0.84 mg	0.84 mg
Boron	2.34 mg	2.34 mg
Calcium	225.75 mg	225.75 mg
Carbohydrate	69.56 g	69.56 g
Carotene Beta	8285.09 mg	8285.09 mg
Casein	0.7 g	0.7 g
Chloride	100.4 mg	100.4 mg
Chlorine	39.9 mg	39.9 mg
Cholesterol	115.35 mg	115.35 mg
Chromium	1.38 µg	1.38 µg
Citric acid	0.33 mg	0.33 mg
Cobalt	0.3 µg	0.3 µg
Complete Protein	0.86 g	0.86 g
Copper	0.61 mg	0.61 mg
Cystine	0.04 g	0.04 g
Fat	42.01 g	42.01 g
Fatty monounsaturated	21.22 g	21.22 g
Fatty polyunsaturated	9.33 g	9.33 g
Fatty saturated	7.33 g	7.33 g
Fatty trans	2.47 g	2.47 g
Fiber	22.15 g	22.15 g
Fiber insoluble	14.2 g	14.2 g
Fiber soluble	5.76 g	5.76 g
Fluoride	4.8 mg	4.8 mg
Folate	19 µg	19 µg
Fructose	1.61 g	1.61 g
Galactose	1.4 g	1.4 g
Glicemyc Index	95 µg	95 µg
Glucose	2.07 g	2.07 g
Glutamic acid	0.61 g	0.61 g
Glutamine	0.43 g	0.43 g
Glycine	0.08 g	0.08 g
Histidine	0.04 g	0.04 g
Insoluble fiber	2.4 g	2.4 g
Inulin	0.79 g	0.79 g
Iodine	5.5 µg	5.5 µg
Iron	3.06 mg	3.06 mg
Isoleucine	0.25 g	0.25 g
Lactose	2.34 g	2.34 g
Leucine	0.52 g	0.52 g
Linoleic Acid	0.12 g	0.12 g
Lutein	3 µg	3 µg
Lutein + zeaxanthin	1476.38 mg	1476.38 mg
Lycopene	0.1 µg	0.1 µg
Lysine	0.31 g	0.31 g
Magnesium	178.25 mg	178.25 mg
Malic acid	0.17 g	0.17 g
Maltose	1.4 g	1.4 g
Manganese	1.66 mg	1.66 mg
Methionine	0.03 g	0.03 g
Molybdenum	6.7 µg	6.7 µg
Nickel	0.62 mg	0.62 mg
Nitrogen	0.02 g	0.02 g
Oleic Acid	0.01 g	0.01 g
Omega 3	1.41 g	1.41 g
Omega 6	3.66 g	3.66 g
Oxalic acid	76.6 mg	76.6 mg
Palmitic Acid	0.03 g	0.03 g
Phenylalanine	0.11 g	0.11 g
Phosphorus	686.65 mg	686.65 mg
Phytosterols	128.4 mg	128.4 mg
Potassium	2082.8 mg	2082.8 mg
Proline	0.08 g	0.08 g
Protein	47.26 g	47.26 g
Protein Animal	38.06 g	38.06 g
Quinic acid	0.05 g	0.05 g
Salt	0.5 g	0.5 g
Selenium	34.72 µg	34.72 µg
Serine	0.1 g	0.1 g
Silica	2.8 mg	2.8 mg
Sodium	215.85 mg	215.85 mg
Soluble fiber	1.2 g	1.2 g
Starch	41.25 g	41.25 g
Stearic Acid	0.01 g	0.01 g
Sucrose	3.23 g	3.23 g
Sugar	12.13 g	12.13 g
Sugar Alcohols	1 g	1 g
Sugar added	1.4 g	1.4 g
Sulfur	39 mg	39 mg
Threonine	0.08 g	0.08 g
Total Carbohydrates	9.6 g	9.6 g
Total Fat	0.24 g	0.24 g
Total Protein	0.93 g	0.93 g
Total sugar alcohols	2.4 g	2.4 g
Tryptophan	0.03 g	0.03 g
Tyrosine	0.04 g	0.04 g
Valine	0.38 g	0.38 g
Vitamin A	1894.4 µg	1894.4 µg
Vitamin ARE	40 µg	40 µg
Vitamin B1 (Thiamin)	0.73 mg	0.73 mg
Vitamin B12 (Cobalamin)	9.88 µg	9.88 µg
Vitamin B2 (Riboflavin)	0.71 mg	0.71 mg
Vitamin B3 (Niacin)	15.48 mg	15.48 mg
Vitamin B4 (Choline)	36.18 mg	36.18 mg
Vitamin B5 (Pantothenic acid)	3.06 mg	3.06 mg
Vitamin B6 (Pyridoxine)	1.64 mg	1.64 mg
Vitamin B7 (Biotin)	5.43 mg	5.43 mg
Vitamin B9 (Folate)	228.65 µg	228.65 µg
Vitamin C (Ascorbic acid)	48.25 mg	48.25 mg
Vitamin D	33.46 µg	33.46 µg
Vitamin D3	1 µg	1 µg
Vitamin E	8.42 mg	8.42 mg
Vitamin K	88.74 µg	88.74 µg
Water	478.83 g	478.83 g
Zeaxanthin	1.5 µg	1.5 µg
Zinc	3.12 mg	3.12 mg