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Steamed cod with broccoli and buckwheat

David Janitzek
April 19, 2024
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Preparation steps

Tags:

Fish

Preparation time

20 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

Sesame seed

1 × Tablespoon (10 g)

10 g

Nutritional composition for all portions of the recipe

Proteins 20%

36.86g / 95.05 g

Fats 30%

10.05g / 63.37 g

Carbohydrates 50%

81.48g / 105.61 g

Kcal

563.81Kcal / 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	9g / 95.05 g
Fiber	7.5g / 30 g
Zinc	1.2mg / 10 mg
Phosphorus	198mg / 700 mg
Ascorbic acid - Vitamin C	249mg / 110 mg
Fatty monounsaturated	0.06g g
Fatty saturated	0.15g g
Fatty polyunsaturated	0.42g g
Magnesium	69mg / 350 mg
Manganese	1.59mg / 2.3 mg
Copper	0.09mg / 1.5 mg
Potassium	1155mg / 4000 mg
Sucrose	1.2g g
Sodium	21mg / 1500 mg
Fat	1.2g / 142.58 g
Calcium	144mg / 1000 mg
Vitamin B1 (Thiamin)	0.21mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.36mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.8mg / 15 mg
Vitamin B6 (Pyridoxine)	0.48mg / 1.6 mg
Vitamin B9 (Folic acid)	357µg / 300 µg
Vitamin A	459µg / 800 µg
Vitamin E	3.9mg / 14 mg
Carbohydrate	15.6g / 237.63 g
Iron	2.7mg / 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

Protein	8.4g / 95.05 g
Fiber	2.56g / 30 g
Zinc	2.72mg / 10 mg
Phosphorus	192mg / 700 mg
Fatty monounsaturated	0.48g g
Fatty saturated	0.48g g
Fatty polyunsaturated	1.024g g
Magnesium	80mg / 350 mg
Manganese	1.288mg / 2.3 mg
Copper	0.624mg / 1.5 mg
Potassium	176mg / 4000 mg
Sucrose	0.08g g
Sodium	4mg / 1500 mg
Fat	2.32g / 142.58 g
Calcium	8mg / 1000 mg
Vitamin B1 (Thiamin)	0.584mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.304mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.84mg / 15 mg
Vitamin B6 (Pyridoxine)	0.6mg / 1.6 mg
Vitamin B9 (Folic acid)	24µg / 300 µg
Vitamin E	0.08mg / 14 mg
Carbohydrate	57.28g / 237.63 g
Iron	3.84mg / 15 mg

Protein	0.64g / 95.05 g
Fiber	1.6g / 30 g
Zinc	0.064mg / 10 mg
Phosphorus	17.6mg / 700 mg
Ascorbic acid - Vitamin C	40mg / 110 mg
Fatty monounsaturated	0.008g g
Fatty saturated	0.032g g
Fatty polyunsaturated	0.064g g
Magnesium	7.2mg / 350 mg
Manganese	0.032mg / 2.3 mg
Copper	0.16mg / 1.5 mg
Potassium	100mg / 4000 mg
Sucrose	0.24g g
Sodium	4mg / 1500 mg
Fat	0.24g / 142.58 g
Calcium	32mg / 1000 mg
Vitamin B1 (Thiamin)	0.032mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.016mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.08mg / 15 mg
Vitamin B6 (Pyridoxine)	0.064mg / 1.6 mg
Vitamin B9 (Folic acid)	9.6µg / 300 µg
Vitamin A	0.8µg / 800 µg
Vitamin E	0.152mg / 14 mg
Carbohydrate	7.6g / 237.63 g
Iron	0.48mg / 15 mg

Protein	2.32g / 95.05 g
Fiber	0.79g / 30 g
Zinc	0.279mg / 10 mg
Phosphorus	77.5mg / 700 mg
Fatty monounsaturated	1.869g g
Fatty saturated	0.666g g
Fatty polyunsaturated	2.178g g
Magnesium	37.7mg / 350 mg
Manganese	0.142mg / 2.3 mg
Copper	0.13mg / 1.5 mg
Potassium	38.7mg / 4000 mg
Sucrose	0.02g g
Sodium	1.3mg / 1500 mg
Fat	5.99g / 142.58 g
Calcium	11.4mg / 1000 mg
Vitamin B1 (Thiamin)	0.0783mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0447mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.75mg / 15 mg
Vitamin B6 (Pyridoxine)	0.079mg / 1.6 mg
Vitamin B9 (Folic acid)	9.7µg / 300 µg
Vitamin A	0.2µg / 800 µg
Vitamin E	0.253mg / 14 mg
Carbohydrate	1g / 237.63 g
Iron	0.59mg / 15 mg

Steamed cod with broccoli and buckwheat

Broccoli

Cod, fresh, fillets without skin

Millet groats

Lemon

Sesame seed