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Cod stewed in leeks with broccoli and rice

David Janitzek
August 16, 2024
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Preparation steps

Season the fish, drizzle with olive oil and top with lemon slices, then place in an ovenproof dish.

Chop the leek and add to the fish. Bake the whole thing for about 30 minutes at 180 °C.

Cook the rice until soft, add the puree and season.

Steam the broccoli.

Serve the fish with cooked rice and broccoli, sprinkled with pumpkin seeds.

Tags:

For vegetarian Fish Gain Lose weight

Preparation time

35 Minutes

Number of portions

1

Degree of flatness

2 / 5

Allergens

Fische und daraus gewonnene Erzeugnisse

Occasions

Christmas Cookies, Birthday Cake

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Cod, fresh, fillets without skin

100 × Gram (1 g)

100 g

Nutritional composition for all portions of the recipe

Proteins 20%

29.59g / 95.05 g

Fats 30%

16.92g / 63.37 g

Carbohydrates 50%

53.7g / 105.61 g

Kcal

485.44Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	2.84g / 95.05 g
Fiber	3.48g / 30 g
Zinc	0.6mg / 10 mg
Phosphorus	100mg / 700 mg
Fatty monounsaturated	0.208g g
Fatty saturated	0.196g g
Fatty polyunsaturated	0.296g g
Magnesium	44mg / 350 mg
Manganese	0.96mg / 2.3 mg
Copper	0.072mg / 1.5 mg
Potassium	104mg / 4000 mg
Sucrose	0.32g g
Sodium	4mg / 1500 mg
Fat	0.76g / 142.58 g
Calcium	12.8mg / 1000 mg
Vitamin B1 (Thiamin)	0.192mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.02mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.88mg / 15 mg
Vitamin B6 (Pyridoxine)	0.196mg / 1.6 mg
Vitamin B9 (Folic acid)	21.2µg / 300 µg
Vitamin E	0.28mg / 14 mg
Carbohydrate	30.72g / 237.63 g
Iron	0.52mg / 15 mg

Zinc	0.006mg / 10 mg
Phosphorus	0.1mg / 700 mg
Glicemyc Index	0.1µg µg
Fatty monounsaturated	7.012g g
Fatty saturated	1.486g g
Fatty polyunsaturated	1.061g g
Copper	0.007mg / 1.5 mg
Sodium	0.1mg / 1500 mg
Fat	9.96g / 142.58 g
Vitamin E	1.195mg / 14 mg
Carbohydrate	0.02g / 237.63 g
Iron	0.04mg / 15 mg

Protein	3g / 95.05 g
Fiber	2.5g / 30 g
Zinc	0.4mg / 10 mg
Phosphorus	66mg / 700 mg
Ascorbic acid - Vitamin C	83mg / 110 mg
Fatty monounsaturated	0.02g g
Fatty saturated	0.05g g
Fatty polyunsaturated	0.14g g
Magnesium	23mg / 350 mg
Manganese	0.53mg / 2.3 mg
Copper	0.03mg / 1.5 mg
Potassium	385mg / 4000 mg
Sucrose	0.4g g
Sodium	7mg / 1500 mg
Fat	0.4g / 142.58 g
Calcium	48mg / 1000 mg
Vitamin B1 (Thiamin)	0.07mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.12mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.6mg / 15 mg
Vitamin B6 (Pyridoxine)	0.16mg / 1.6 mg
Vitamin B9 (Folic acid)	119µg / 300 µg
Vitamin A	153µg / 800 µg
Vitamin E	1.3mg / 14 mg
Carbohydrate	5.2g / 237.63 g
Iron	0.9mg / 15 mg

Protein	2.45g / 95.05 g
Fiber	0.53g / 30 g
Zinc	0.75mg / 10 mg
Phosphorus	117mg / 700 mg
Fatty monounsaturated	1.55g g
Fatty saturated	0.867g g
Fatty polyunsaturated	2.09g g
Magnesium	54mg / 350 mg
Copper	0.157mg / 1.5 mg
Potassium	81mg / 4000 mg
Sucrose	0.11g g
Sodium	1.8mg / 1500 mg
Fat	4.58g / 142.58 g
Calcium	4.3mg / 1000 mg
Vitamin B1 (Thiamin)	0.021mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.032mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.17mg / 15 mg
Vitamin B6 (Pyridoxine)	0.01mg / 1.6 mg
Vitamin B9 (Folic acid)	6µg / 300 µg
Vitamin A	3.8µg / 800 µg
Vitamin E	2.6mg / 14 mg
Carbohydrate	1.8g / 237.63 g
Iron	1.5mg / 15 mg

Protein	0.32g / 95.05 g
Fiber	0.8g / 30 g
Zinc	0.032mg / 10 mg
Phosphorus	8.8mg / 700 mg
Ascorbic acid - Vitamin C	20mg / 110 mg
Fatty monounsaturated	0.004g g
Fatty saturated	0.016g g
Fatty polyunsaturated	0.032g g
Magnesium	3.6mg / 350 mg
Manganese	0.016mg / 2.3 mg
Copper	0.08mg / 1.5 mg
Potassium	50mg / 4000 mg
Sucrose	0.12g g
Sodium	2mg / 1500 mg
Fat	0.12g / 142.58 g
Calcium	16mg / 1000 mg
Vitamin B1 (Thiamin)	0.016mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.008mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.04mg / 15 mg
Vitamin B6 (Pyridoxine)	0.032mg / 1.6 mg
Vitamin B9 (Folic acid)	4.8µg / 300 µg
Vitamin A	0.4µg / 800 µg
Vitamin E	0.076mg / 14 mg
Carbohydrate	3.8g / 237.63 g
Iron	0.24mg / 15 mg

Cod stewed in leeks with broccoli and rice

Long grain brown rice

olive oil

Broccoli

Pumpkin seeds

Lemon

Tomato Concentrate 30%

Leek

Cod, fresh, fillets without skin

Protein	1.4g / 95.05 g
Fiber	0.7g / 30 g
Zinc	0.2475mg / 10 mg
Phosphorus	18.5mg / 700 mg
Glicemyc Index	0.25µg µg
Ascorbic acid - Vitamin C	9.525mg / 110 mg
Fatty monounsaturated	0.0425g g
Fatty saturated	0.0675g g
Fatty polyunsaturated	0.18g g
Magnesium	12.75mg / 350 mg
Manganese	0.0575mg / 2.3 mg
Copper	0.0275mg / 1.5 mg
Potassium	268mg / 4000 mg
Sucrose	0.2g g
Sodium	7.5mg / 1500 mg
Fat	0.375g / 142.58 g
Calcium	13.75mg / 1000 mg
Vitamin B1 (Thiamin)	0.049mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0488mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.0175mg / 15 mg
Vitamin B6 (Pyridoxine)	0.1425mg / 1.6 mg
Vitamin B9 (Folic acid)	2.5µg / 300 µg
Vitamin A	143.75µg / 800 µg
Vitamin E	0.575mg / 14 mg
Carbohydrate	4.175g / 237.63 g
Iron	0.475mg / 15 mg

Protein	3.08g / 95.05 g
Fiber	3.78g / 30 g
Zinc	0.966mg / 10 mg
Phosphorus	72.8mg / 700 mg
Ascorbic acid - Vitamin C	28.28mg / 110 mg
Fatty monounsaturated	0.14g g
Fatty saturated	0.056g g
Fatty polyunsaturated	0.14g g
Magnesium	15.4mg / 350 mg
Manganese	0.252mg / 2.3 mg
Copper	0.182mg / 1.5 mg
Potassium	347.2mg / 4000 mg
Sodium	8.4mg / 1500 mg
Fat	0.42g / 142.58 g
Calcium	67.2mg / 1000 mg
Vitamin B1 (Thiamin)	0.154mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.084mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.826mg / 15 mg
Vitamin B6 (Pyridoxine)	0.28mg / 1.6 mg
Vitamin B9 (Folic acid)	78.4µg / 300 µg
Vitamin A	207.2µg / 800 µg
Vitamin E	0.728mg / 14 mg
Carbohydrate	7.98g / 237.63 g
Iron	1.54mg / 15 mg

Protein	16.5g / 95.05 g
Cholesterol	50mg mg
Zinc	0.46mg / 10 mg
Phosphorus	145mg / 700 mg
Ascorbic acid - Vitamin C	1mg / 110 mg
Fatty monounsaturated	0.02g g
Fatty saturated	0.06g g
Fatty polyunsaturated	0.12g g
Magnesium	25mg / 350 mg
Manganese	0.01mg / 2.3 mg
Copper	0.06mg / 1.5 mg
Potassium	364mg / 4000 mg
Sodium	89mg / 1500 mg
Fat	0.3g / 142.58 g
Calcium	7mg / 1000 mg
Vitamin B1 (Thiamin)	0.06mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.04mg / 1.4 mg
Vitamin B3 (Niacin - pp)	2.39mg / 15 mg
Vitamin B6 (Pyridoxine)	0.2mg / 1.6 mg
Vitamin B9 (Folic acid)	12µg / 300 µg
Vitamin A	6µg / 800 µg
Vitamin D	1µg / 100 µg
Vitamin E	0.44mg / 14 mg
Iron	0.6mg / 15 mg