General • Easy
Fish Greek-style
2 /
Portions
Ingredients - 14
Recipe preparation steps
1
Rybę bardzo dokładnie osusz na ręczniku papierowym. Natrzyj ją solą i pieprzem. Na patelni rozsmaruj łyżeczkę oleju. Gdy patelnia mocno się nagrzeje, kładź filety - smaż po minucie na jedną stronę. Filety przełóż do naczynia żaroodpornego i wstaw do piekarnika nagrzanego do 180stopni piecz przez 15min. W tym czasie zetrzyj na grubych oczkach marchew, pietruszkę i seler. Cebulę posiekaj w kostkę, pora w plastry - podsmaż je na łyżeczce oleju rzepakowego. Do cebuli dodaj starte warzywa oraz ziele angielskie i liśćie laurowe. Duś wszystko przez chwilę następnie rozmieszaj koncentrat z wodą lub bulionem i dodaj do warzyw. Całość duś przez 10-15min dopraw do smaku. Uduszone warzywa wyłóż na upieczoną rybę. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 5000 g | 2500 g |
| Alcohol | 0.02 g | 0.01 g |
| Alpha Linolenic Acid | 1 g | 0.5 g |
| Arginine | 5000 g | 2500 g |
| Ash | 16.32 g | 8.16 g |
| Aspartic acid | 8500 g | 4250 g |
| Beta-Cryptoxanthin | 87.52 µg | 43.76 µg |
| Beta-Glucan | 1.5 g | 0.75 g |
| Beta-carotene | 1133.2 µg | 566.6 µg |
| Beta-sitosterol | 47 mg | 23.5 mg |
| Boron | 250.3 mg | 125.15 mg |
| Calcium | 347.26 mg | 173.63 mg |
| Calories | 6.26 kcal | 3.13 kcal |
| Carbohydrate | 87.27 g | 43.64 g |
| Carotene Beta | 15052.5 mg | 7526.25 mg |
| Chloride | 1548.85 mg | 774.43 mg |
| Chlorine | 915.1 mg | 457.55 mg |
| Cholesterol | 257.93 mg | 128.97 mg |
| Chromium | 10.01 µg | 5.01 µg |
| Citric acid | 0.98 mg | 0.49 mg |
| Cobalt | 5.01 µg | 2.51 µg |
| Complete Protein | 82.5 g | 41.25 g |
| Copper | 0.99 mg | 0.5 mg |
| Cystine | 500 g | 250 g |
| Energy | 26.2 kJ | 13.1 kJ |
| Erucic Acid | 0.03 g | 0.02 g |
| Fat | 17.12 g | 8.56 g |
| Fatty monounsaturated | 6.53 g | 3.27 g |
| Fatty polyunsaturated | 4.73 g | 2.36 g |
| Fatty saturated | 1.49 g | 0.75 g |
| Fatty trans | 3.14 g | 1.57 g |
| Fiber | 31.75 g | 15.88 g |
| Fiber insoluble | 13.99 g | 7 g |
| Fiber soluble | 8.54 g | 4.27 g |
| Fluoride | 100.05 mg | 50.03 mg |
| Folate | 123.3 µg | 61.65 µg |
| Fructose | 10.65 g | 5.33 g |
| Glicemyc Index | 124.5 µg | 62.25 µg |
| Glucose | 11.9 g | 5.95 g |
| Glutamic acid | 13500.89 g | 6750.45 g |
| Glutamine | 1500 g | 750 g |
| Glycine | 4500 g | 2250 g |
| Histidine | 2000 g | 1000 g |
| Insoluble fiber | 3.6 g | 1.8 g |
| Iodine | 676.06 µg | 338.03 µg |
| Iron | 8.93 mg | 4.47 mg |
| Isoleucine | 3500 g | 1750 g |
| KJ | 3372.72 kJ | 1686.36 kJ |
| Kcal | 822.74 kcal | 411.37 kcal |
| Leucine | 6500 g | 3250 g |
| Linoleic Acid | 2.04 g | 1.02 g |
| Lutein | 34 µg | 17 µg |
| Lutein + zeaxanthin | 1513.5 mg | 756.75 mg |
| Lycopene | 16.5 µg | 8.25 µg |
| Lysine | 7500 g | 3750 g |
| Magnesium | 276.13 mg | 138.06 mg |
| Malic acid | 0.38 g | 0.19 g |
| Manganese | 2.14 mg | 1.07 mg |
| Methionine | 2000 g | 1000 g |
| Molybdenum | 10.01 µg | 5.01 µg |
| Monounsaturated fat 18:1 c | 6.08 g | 3.04 g |
| Nickel | 10 mg | 5 mg |
| Nitrogen | 0.03 g | 0.02 g |
| Oleic Acid | 6.09 g | 3.05 g |
| Omega 3 | 1.6 g | 0.8 g |
| Omega 6 | 3.17 g | 1.59 g |
| Oxalic acid | 75 mg | 37.5 mg |
| Palmitic Acid | 0.05 g | 0.03 g |
| Ph | 17.5 µg | 8.75 µg |
| Phenylalanine | 3500 g | 1750 g |
| Phosphorus | 1036.4 mg | 518.2 mg |
| Phytosterols | 88 mg | 44 mg |
| Polyunsaturated fat 18:2 n-6 | 1.86 g | 0.93 g |
| Potassium | 4309.56 mg | 2154.78 mg |
| Proline | 3000 g | 1500 g |
| Protein | 99.53 g | 49.76 g |
| Protein Animal | 82.5 g | 41.25 g |
| Quinic acid | 0.02 g | 0.01 g |
| Retinol | 30 µg | 15 µg |
| Salt | 1004.17 g | 502.09 g |
| Saturated fat 16:0 | 0.38 g | 0.19 g |
| Saturated fat 18:0 | 0.11 g | 0.06 g |
| Selenium | 163.49 µg | 81.75 µg |
| Serine | 3500 g | 1750 g |
| Sodium | 1109.78 mg | 554.89 mg |
| Soluble fiber | 1.8 g | 0.9 g |
| Starch | 11.56 g | 5.78 g |
| Stearic Acid | 0.01 g | 0.01 g |
| Sucrose | 16.53 g | 8.27 g |
| Sugar | 43.95 g | 21.98 g |
| Sugar Alcohols | 1.5 g | 0.75 g |
| Sugar added | 0.02 g | 0.01 g |
| Sulfur | 1002.01 mg | 501.01 mg |
| Taurine | 600 mg | 300 mg |
| Theobromine | 0.02 mg | 0.01 mg |
| Threonine | 3500 g | 1750 g |
| Total Carbohydrates | 15.9 g | 7.95 g |
| Total Fat | 0.52 g | 0.26 g |
| Total Protein | 1.56 g | 0.78 g |
| Total sugar alcohols | 2.32 g | 1.16 g |
| Tryptophan | 1000 g | 500 g |
| Tyrosine | 3000 g | 1500 g |
| Valine | 4000 g | 2000 g |
| Vitamin A | 3203.33 µg | 1601.66 µg |
| Vitamin B1 (Thiamin) | 0.88 mg | 0.44 mg |
| Vitamin B12 (Cobalamin) | 5 µg | 2.5 µg |
| Vitamin B2 (Riboflavin) | 0.69 mg | 0.35 mg |
| Vitamin B3 (Niacin) | 18.81 mg | 9.41 mg |
| Vitamin B4 (Choline) | 13.45 mg | 6.73 mg |
| Vitamin B5 (Pantothenic acid) | 1.85 mg | 0.93 mg |
| Vitamin B6 (Pyridoxine) | 2.61 mg | 1.31 mg |
| Vitamin B7 (Biotin) | 0.9 mg | 0.45 mg |
| Vitamin B9 (Folate) | 186.71 µg | 93.35 µg |
| Vitamin C (Ascorbic acid) | 119.13 mg | 59.57 mg |
| Vitamin D | 6.5 µg | 3.25 µg |
| Vitamin D3 | 6.5 µg | 3.25 µg |
| Vitamin E | 10.19 mg | 5.1 mg |
| Vitamin K | 109.43 µg | 54.71 µg |
| Water | 1334.4 g | 667.2 g |
| Zeaxanthin | 17 µg | 8.5 µg |
| Zinc | 5.77 mg | 2.89 mg |
