Fish Greek-style
Fish
~
Preparation time
2
Portion
14
Number of ingredients needed for preparation
2488
Calories
1244 kcal
Contains 1244 calories per portion.
30g
Protein/Portion
63g
Fat/Portion
140g
Carbs/Portion
~
Fiber/Portion
B: 82.5g
T: 1.5g
W: 5g
1 Cup
(250 ml)
•
43
21
kcal
B: 2.5g
T: 2.5g
W: 2.5g
B: 1.3g
T: 0.2g
W: 6.2g
B: 2.1g
T: 0.4g
W: 8.4g
B: 4.2g
T: 1.1g
W: 12.5g
B: 0.1g
T: 10g
W: 0.1g
B: 0.1g
T: 0.1g
W: 0.7g
B: 0.1g
T: 0.1g
W: 0.8g
B: 0g
T: 0g
W: 0g
B: 0.1g
T: 0g
W: 0.6g
B: 0g
T: 0g
W: 0.1g
Calorie Requirement Coverage
47%
This recipe covers 47% of your daily calorie requirement.
Recipe: 1244 kcal
•
Your requirement: 2638 kcal
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
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Alanine | 1000 g | 500 g |
| Alcohol | 1 g | 0.5 g |
| Alpha Linolenic Acid | 10 g | 5 g |
| Arginine | 1000 g | 500 g |
| Ash | 22.55 g | 11.28 g |
| Aspartic acid | 1700 g | 850 g |
| Beta-Cryptoxanthin | 112 µg | 56 µg |
| Beta-Glucan | 1 g | 0.5 g |
| Beta-carotene | 23420 µg | 11710 µg |
| Beta-sitosterol | 358 mg | 179 mg |
| Boron | 50.2 mg | 25.1 mg |
| Calcium | 2226.2 mg | 1113.1 mg |
| Calories | 313 kcal | 156.5 kcal |
| Carbohydrate | 279.44 g | 139.72 g |
| Carotene Beta | 11785 mg | 5892.5 mg |
| Chloride | 59806.34 mg | 29903.17 mg |
| Chlorine | 265 mg | 132.5 mg |
| Cholesterol | 61 mg | 30.5 mg |
| Chromium | 3 µg | 1.5 µg |
| Citric acid | 1.25 mg | 0.63 mg |
| Cobalt | 2 µg | 1 µg |
| Complete Protein | 16.5 g | 8.25 g |
| Copper | 3.16 mg | 1.58 mg |
| Cystine | 100 g | 50 g |
| Energy | 1310 kJ | 655 kJ |
| Erucic Acid | 0.3 g | 0.15 g |
| Fat | 125.76 g | 62.88 g |
| Fatty monounsaturated | 64.55 g | 32.28 g |
| Fatty polyunsaturated | 35.67 g | 17.84 g |
| Fatty saturated | 11.97 g | 5.99 g |
| Fatty trans | 5.11 g | 2.55 g |
| Fiber | 100.8 g | 50.4 g |
| Fiber insoluble | 15.95 g | 7.98 g |
| Fiber soluble | 8.65 g | 4.32 g |
| Fluoride | 22.01 mg | 11.01 mg |
| Folate | 157 µg | 78.5 µg |
| Fructose | 9.4 g | 4.7 g |
| Glicemyc Index | 84 µg | 42 µg |
| Glucose | 8.8 g | 4.4 g |
| Glutamic acid | 2701.25 g | 1350.63 g |
| Glutamine | 300 g | 150 g |
| Glycine | 900 g | 450 g |
| Histidine | 400 g | 200 g |
| Insoluble fiber | 2.4 g | 1.2 g |
| Iodine | 136.71 µg | 68.35 µg |
| Iron | 66.29 mg | 33.15 mg |
| Isoleucine | 700 g | 350 g |
| Leucine | 1300 g | 650 g |
| Linoleic Acid | 18.72 g | 9.36 g |
| Lutein | 10 µg | 5 µg |
| Lutein + zeaxanthin | 5126 mg | 2563 mg |
| Lycopene | 21.9 µg | 10.95 µg |
| Lysine | 1500 g | 750 g |
| Magnesium | 887.02 mg | 443.51 mg |
| Malic acid | 0.4 g | 0.2 g |
| Manganese | 18.44 mg | 9.22 mg |
| Methionine | 400 g | 200 g |
| Molybdenum | 3 µg | 1.5 µg |
| Monounsaturated fat 18:1 c | 60.76 g | 30.38 g |
| Nickel | 2 mg | 1 mg |
| Nitrogen | 0.02 g | 0.01 g |
| Oleic Acid | 60.77 g | 30.38 g |
| Omega 3 | 10.6 g | 5.3 g |
| Omega 6 | 25.01 g | 12.51 g |
| Oxalic acid | 50 mg | 25 mg |
| Palmitic Acid | 0.03 g | 0.02 g |
| Ph | 7 µg | 3.5 µg |
| Phenylalanine | 700 g | 350 g |
| Phosphorus | 892 mg | 446 mg |
| Phytosterols | 712 mg | 356 mg |
| Polyunsaturated fat 18:2 n-6 | 18.6 g | 9.3 g |
| Potassium | 5918.2 mg | 2959.1 mg |
| Proline | 600 g | 300 g |
| Protein | 59.54 g | 29.77 g |
| Protein Animal | 16.5 g | 8.25 g |
| Quinic acid | 0.01 g | 0.01 g |
| Retinol | 6 µg | 3 µg |
| Salt | 100002.75 g | 50001.38 g |
| Saturated fat 16:0 | 3.8 g | 1.9 g |
| Saturated fat 18:0 | 1.1 g | 0.55 g |
| Selenium | 40.7 µg | 20.35 µg |
| Serine | 700 g | 350 g |
| Sodium | 39321.92 mg | 19660.96 mg |
| Soluble fiber | 1.2 g | 0.6 g |
| Starch | 10.3 g | 5.15 g |
| Stearic Acid | 0.01 g | 0.01 g |
| Sucrose | 12 g | 6 g |
| Sugar | 39.94 g | 19.97 g |
| Sugar Alcohols | 1 g | 0.5 g |
| Sugar added | 1 g | 0.5 g |
| Sulfur | 211 mg | 105.5 mg |
| Taurine | 120 mg | 60 mg |
| Theobromine | 1 mg | 0.5 mg |
| Threonine | 700 g | 350 g |
| Total Carbohydrates | 84.6 g | 42.3 g |
| Total Fat | 8.24 g | 4.12 g |
| Total Protein | 8.93 g | 4.47 g |
| Total sugar alcohols | 3 g | 1.5 g |
| Tryptophan | 200 g | 100 g |
| Tyrosine | 600 g | 300 g |
| Valine | 800 g | 400 g |
| Vitamin A | 12277 µg | 6138.5 µg |
| Vitamin B1 (Thiamin) | 0.89 mg | 0.45 mg |
| Vitamin B12 (Cobalamin) | 1 µg | 0.5 µg |
| Vitamin B2 (Riboflavin) | 1.3 mg | 0.65 mg |
| Vitamin B3 (Niacin) | 17.44 mg | 8.72 mg |
| Vitamin B4 (Choline) | 21.1 mg | 10.55 mg |
| Vitamin B5 (Pantothenic acid) | 2.38 mg | 1.19 mg |
| Vitamin B6 (Pyridoxine) | 4.29 mg | 2.14 mg |
| Vitamin B7 (Biotin) | 0.6 mg | 0.3 mg |
| Vitamin B9 (Folate) | 366 µg | 183 µg |
| Vitamin C (Ascorbic acid) | 357.3 mg | 178.65 mg |
| Vitamin D | 2 µg | 1 µg |
| Vitamin D3 | 2 µg | 1 µg |
| Vitamin E | 49.88 mg | 24.94 mg |
| Vitamin K | 405.6 µg | 202.8 µg |
| Water | 809.52 g | 404.76 g |
| Zeaxanthin | 5 µg | 2.5 µg |
| Zinc | 10.12 mg | 5.06 mg |
