Recipe for - Tasty and Easy to Make

Cod, fresh, fillets without skin

500 × Gram (1 g)

500 g

Protein	82.5g / 95.05 g
Cholesterol	250mg mg
Zinc	2.3mg / 10 mg
Phosphorus	725mg / 700 mg
Ascorbic acid - Vitamin C	5mg / 110 mg
Fatty monounsaturated	0.1g g
Fatty saturated	0.3g g
Fatty polyunsaturated	0.6g g
Magnesium	125mg / 350 mg
Manganese	0.05mg / 2.3 mg
Copper	0.3mg / 1.5 mg
Potassium	1820mg / 4000 mg
Sodium	445mg / 1500 mg
Fat	1.5g / 142.58 g
Calcium	35mg / 1000 mg
Vitamin B1 (Thiamin)	0.3mg / 1.1 mg
Vitamin B12 (Cobalamin)	5µg / 4 µg
Vitamin B2 (Riboflavin)	0.2mg / 1.4 mg
Vitamin B3 (Niacin - pp)	11.95mg / 15 mg
Vitamin B6 (Pyridoxine)	1mg / 1.6 mg
Vitamin B9 (Folic acid)	60µg / 300 µg
Vitamin A	30µg / 800 µg
Vitamin D	5µg / 100 µg
Vitamin E	2.2mg / 14 mg
Iron	3mg / 15 mg

Water

1 × Cup (250 g)

250 g

Onion

2 × Piece (170 g)

340 g

Carrot

3 × Piece (50 g)

150 g

Celery, root

80 × Gram (1 g)

80 g

Parsley, root

1 × Piece (80 g)

80 g

Tomato Concentrate 30%

3 × Tablespoon (25 g)

75 g

Leek

50 × Gram (1 g)

50 g

Cold-pressed rape oil

1 × Tablespoon (10 ml)

10 ml

Fatty monounsaturated	6.076g g
Fatty saturated	0.525g g
Fatty polyunsaturated	2.86g g
Fat	10g / 142.58 g
Vitamin E	2.905mg / 14 mg

Allspice

4 × Piece (1 g)

4 g

Protein	0.24g / 95.05 g
Fat	0.36g / 142.58 g
Carbohydrate	2.84g / 237.63 g

Bay leaf

2 × Piece (1 g)

2 g

Protein	0.16g / 95.05 g
Fiber	0.52g / 30 g
Fat	0.16g / 142.58 g
Carbohydrate	1.5g / 237.63 g

Salt, white

1 × Gram (1 g)

1 g

Black pepper

1 × Gram (1 g)

1 g

Protein	0.1095g / 95.05 g
Fiber	0.265g / 30 g
Glicemyc Index	0.01µg µg
Fat	0.0326g / 142.58 g
Carbohydrate	0.6481g / 237.63 g

Ground sweet pepper

1 × Gram (1 g)

1 g

Protein	4.76g / 95.05 g
Fiber	5.78g / 30 g
Zinc	0.816mg / 10 mg
Phosphorus	47.6mg / 700 mg
Ascorbic acid - Vitamin C	20.4mg / 110 mg
Fatty monounsaturated	0.136g g
Fatty saturated	0.374g g
Fatty polyunsaturated	0.578g g
Magnesium	27.2mg / 350 mg
Manganese	0.578mg / 2.3 mg
Copper	0.204mg / 1.5 mg
Potassium	411.4mg / 4000 mg
Sucrose	7.48g g
Sodium	20.4mg / 1500 mg
Fat	1.36g / 142.58 g
Calcium	85mg / 1000 mg
Vitamin B1 (Thiamin)	0.102mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.102mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.68mg / 15 mg
Vitamin B6 (Pyridoxine)	0.34mg / 1.6 mg
Vitamin B9 (Folic acid)	57.8µg / 300 µg
Vitamin A	6.8µg / 800 µg
Vitamin E	0.408mg / 14 mg
Carbohydrate	23.46g / 237.63 g
Iron	1.7mg / 15 mg

Protein	1.28g / 95.05 g
Fiber	3.92g / 30 g
Zinc	0.448mg / 10 mg
Phosphorus	64mg / 700 mg
Ascorbic acid - Vitamin C	6.56mg / 110 mg
Fatty monounsaturated	0.024g g
Fatty saturated	0.032g g
Fatty polyunsaturated	0.064g g
Magnesium	15.2mg / 350 mg
Manganese	0.16mg / 2.3 mg
Copper	0.04mg / 1.5 mg
Potassium	256mg / 4000 mg
Sucrose	1.36g g
Sodium	68.8mg / 1500 mg
Fat	0.24g / 142.58 g
Calcium	32mg / 1000 mg
Vitamin B1 (Thiamin)	0.04mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0776mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.72mg / 15 mg
Vitamin B6 (Pyridoxine)	0.224mg / 1.6 mg
Vitamin B9 (Folic acid)	9.6µg / 300 µg
Vitamin A	3.2µg / 800 µg
Vitamin E	0.288mg / 14 mg
Carbohydrate	6.16g / 237.63 g
Iron	0.4mg / 15 mg

Protein	2.08g / 95.05 g
Fiber	3.92g / 30 g
Zinc	0.48mg / 10 mg
Phosphorus	61.6mg / 700 mg
Ascorbic acid - Vitamin C	36mg / 110 mg
Fatty monounsaturated	0.024g g
Fatty saturated	0.048g g
Fatty polyunsaturated	0.216g g
Magnesium	21.6mg / 350 mg
Manganese	0.464mg / 2.3 mg
Copper	0.112mg / 1.5 mg
Potassium	319.2mg / 4000 mg
Sucrose	3.84g g
Sodium	39.2mg / 1500 mg
Fat	0.4g / 142.58 g
Calcium	34.4mg / 1000 mg
Vitamin B1 (Thiamin)	0.08mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0688mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.6mg / 15 mg
Vitamin B6 (Pyridoxine)	0.184mg / 1.6 mg
Vitamin B9 (Folic acid)	144µg / 300 µg
Vitamin A	4µg / 800 µg
Vitamin E	1.608mg / 14 mg
Carbohydrate	8.4g / 237.63 g
Iron	0.88mg / 15 mg

Protein	0.0099g / 95.05 g
Fiber	0.021g / 30 g
Sugar	0.042g / 50 g
Zinc	0.0025mg / 10 mg
Phosphorus	0.26mg / 700 mg
Glicemyc Index	0.01µg µg
Ascorbic acid - Vitamin C	1.277mg / 110 mg
Magnesium	0.12mg / 350 mg
Potassium	2.11mg / 4000 mg
Sodium	0.04mg / 1500 mg
Fat	0.003g / 142.58 g
Calcium	0.07mg / 1000 mg
Vitamin B1 (Thiamin)	0.0005mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0008mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0097mg / 15 mg
Vitamin K	0.049µg / 70 µg
Vitamin A	31.31µg / 800 µg
Vitamin E	0.0158mg / 14 mg
Carbohydrate	0.0603g / 237.63 g
Iron	0.0043mg / 15 mg

Protein	48.97g / 95.05 g
Fiber	11.64g / 30 g
Cholesterol	125mg mg
Sugar	0.02g / 50 g
Zinc	2.83mg / 10 mg
Phosphorus	514.02mg / 700 mg
Glicemyc Index	0.39µg µg
Ascorbic acid - Vitamin C	56.51mg / 110 mg
Fatty monounsaturated	3.27g g
Fatty saturated	0.78g g
Fatty polyunsaturated	2.55g g
Magnesium	129.89mg / 350 mg
Manganese	0.9mg / 2.3 mg
Copper	0.48mg / 1.5 mg
Potassium	2079.86mg / 4000 mg
Sucrose	8.14g g
Sodium	555.22mg / 1500 mg
Fat	7.81g / 142.58 g
Calcium	153.01mg / 1000 mg
Vitamin B1 (Thiamin)	0.41mg / 1.1 mg
Vitamin B12 (Cobalamin)	2.5µg / 4 µg
Vitamin B2 (Riboflavin)	0.36mg / 1.4 mg
Vitamin B3 (Niacin - pp)	9.5mg / 15 mg
Vitamin B6 (Pyridoxine)	1.25mg / 1.6 mg
Vitamin B9 (Folic acid)	177.45µg / 300 µg
Vitamin K	0.03µg / 70 µg
Vitamin A	1532.28µg / 800 µg
Vitamin D	2.5µg / 100 µg
Vitamin E	5.1mg / 14 mg
Carbohydrate	35.75g / 237.63 g
Iron	4.36mg / 15 mg

Protein	1.5g / 95.05 g
Fiber	5.4g / 30 g
Zinc	0.51mg / 10 mg
Phosphorus	48mg / 700 mg
Ascorbic acid - Vitamin C	5.1mg / 110 mg
Fatty saturated	0.06g g
Fatty polyunsaturated	0.18g g
Magnesium	24mg / 350 mg
Manganese	0.285mg / 2.3 mg
Copper	0.15mg / 1.5 mg
Potassium	423mg / 4000 mg
Sucrose	3g g
Sodium	123mg / 1500 mg
Fat	0.3g / 142.58 g
Calcium	54mg / 1000 mg
Vitamin B1 (Thiamin)	0.081mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.081mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.675mg / 15 mg
Vitamin B6 (Pyridoxine)	0.225mg / 1.6 mg
Vitamin B9 (Folic acid)	48µg / 300 µg
Vitamin A	2484µg / 800 µg
Vitamin E	0.765mg / 14 mg
Carbohydrate	13.05g / 237.63 g
Iron	0.75mg / 15 mg

Protein	4.2g / 95.05 g
Fiber	2.1g / 30 g
Zinc	0.7425mg / 10 mg
Phosphorus	55.5mg / 700 mg
Glicemyc Index	0.75µg µg
Ascorbic acid - Vitamin C	28.575mg / 110 mg
Fatty monounsaturated	0.1275g g
Fatty saturated	0.2025g g
Fatty polyunsaturated	0.54g g
Magnesium	38.25mg / 350 mg
Manganese	0.1725mg / 2.3 mg
Copper	0.0825mg / 1.5 mg
Potassium	804mg / 4000 mg
Sucrose	0.6g g
Sodium	22.5mg / 1500 mg
Fat	1.125g / 142.58 g
Calcium	41.25mg / 1000 mg
Vitamin B1 (Thiamin)	0.147mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.1463mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.0525mg / 15 mg
Vitamin B6 (Pyridoxine)	0.4275mg / 1.6 mg
Vitamin B9 (Folic acid)	7.5µg / 300 µg
Vitamin A	431.25µg / 800 µg
Vitamin E	1.725mg / 14 mg
Carbohydrate	12.525g / 237.63 g
Iron	1.425mg / 15 mg

Protein	1.1g / 95.05 g
Fiber	1.35g / 30 g
Zinc	0.345mg / 10 mg
Phosphorus	26mg / 700 mg
Ascorbic acid - Vitamin C	10.1mg / 110 mg
Fatty monounsaturated	0.05g g
Fatty saturated	0.02g g
Fatty polyunsaturated	0.05g g
Magnesium	5.5mg / 350 mg
Manganese	0.09mg / 2.3 mg
Copper	0.065mg / 1.5 mg
Potassium	124mg / 4000 mg
Sodium	3mg / 1500 mg
Fat	0.15g / 142.58 g
Calcium	24mg / 1000 mg
Vitamin B1 (Thiamin)	0.055mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.03mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.295mg / 15 mg
Vitamin B6 (Pyridoxine)	0.1mg / 1.6 mg
Vitamin B9 (Folic acid)	28µg / 300 µg
Vitamin A	74µg / 800 µg
Vitamin E	0.26mg / 14 mg
Carbohydrate	2.85g / 237.63 g
Iron	0.55mg / 15 mg

Zinc	0.0008mg / 10 mg
Phosphorus	0.08mg / 700 mg
Glicemyc Index	0.01µg µg
Magnesium	2.9mg / 350 mg
Manganese	0.0014mg / 2.3 mg
Copper	0.0016mg / 1.5 mg
Sodium	388.5mg / 1500 mg
Calcium	0.29mg / 1000 mg
Iron	0.002mg / 15 mg

Protein	97.94g / 95.05 g
Fiber	23.28g / 30 g
Cholesterol	250mg mg
Sugar	0.04g / 50 g
Zinc	5.65mg / 10 mg
Phosphorus	1028.04mg / 700 mg
Glicemyc Index	0.78µg µg
Ascorbic acid - Vitamin C	113.02mg / 110 mg
Fatty monounsaturated	6.54g g
Fatty saturated	1.56g g
Fatty polyunsaturated	5.09g g
Magnesium	259.77mg / 350 mg
Manganese	1.8mg / 2.3 mg
Copper	0.95mg / 1.5 mg
Potassium	4159.71mg / 4000 mg
Sucrose	16.28g g
Sodium	1110.44mg / 1500 mg
Fat	15.63g / 142.58 g
Calcium	306.01mg / 1000 mg
Vitamin B1 (Thiamin)	0.81mg / 1.1 mg
Vitamin B12 (Cobalamin)	5µg / 4 µg
Vitamin B2 (Riboflavin)	0.71mg / 1.4 mg
Vitamin B3 (Niacin - pp)	18.99mg / 15 mg
Vitamin B6 (Pyridoxine)	2.5mg / 1.6 mg
Vitamin B9 (Folic acid)	354.9µg / 300 µg
Vitamin K	0.05µg / 70 µg
Vitamin A	3064.56µg / 800 µg
Vitamin D	5µg / 100 µg
Vitamin E	10.2mg / 14 mg
Carbohydrate	71.5g / 237.63 g
Iron	8.71mg / 15 mg