Hvor mange kalorier er der i Fish with Spinach?

En portion har 194 kcal. Opskriften giver 4 portioner (4 ounces hver).

Hvor meget protein er der i Fish with Spinach?

25 g protein pr. portion med 12 g kulhydrat og 6 g fedt.

Hvad skal jeg bruge til Fish with Spinach?

8 ingredienser: 1 tablespoon vegetable oil, 1 pound skinless cod fillets, 1 yellow onion (peeled and chopped into 1/4 inch pieces), 2 cloves garlic (peeled and minced), 2 cups canned low-sodium diced tomatoes (or fresh tomatoes) og 1/2 cup water ….

Fish with Spinach

Name: Fish with Spinach
Cook time: 30 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 tablespoon vegetable oil; 1 pound skinless cod fillets; 1 yellow onion (peeled and chopped into 1/4 inch pieces); 2 cloves garlic (peeled and minced); 2 cups canned low-sodium diced tomatoes (or fresh tomatoes); 1/2 cup water; 2 cups frozen spinach (coarsely chopped); 1/4 cup Kalamata olives (or other Greek olives pitted and coarsely chopped)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Cod fillets are pan-fried until golden brown and mixed with a rich tomato and spinach sauce for an easy seafood dish. Top with olives and serve with a favori.

194kcal pr. portion

25 gprotein

12 gkulhydrat

6 gfedt

4portioner (4 ounces)

· Tilberedning: 30 min

Ingredienser

1 tablespoon vegetable oil næringsindhold
1 pound skinless cod fillets næringsindhold
1 yellow onion (peeled and chopped into 1/4 inch pieces) næringsindhold
2 cloves garlic (peeled and minced) næringsindhold
2 cups canned low-sodium diced tomatoes (or fresh tomatoes) næringsindhold
1/2 cup water
2 cups frozen spinach (coarsely chopped) næringsindhold
1/4 cup Kalamata olives (or other Greek olives pitted and coarsely chopped)

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	194 kcal
Fedt i alt	6 g	8 %
Mættet fedt	1 g	5 %
Kolesterol	47 mg	16 %
Natrium	255 mg	11 %
Kulhydrat i alt	12 g	4 %
Kostfibre	6 g	21 %
Sukkerarter i alt	4 g
Tilsat sukker	0 g	0 %
Protein	25 g	50 %
D-vitamin	1 µg	5 %
Calcium	220 mg	17 %
Jern	4 mg	22 %
Kalium	777 mg	17 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Protein Foods: 3 ounces

Fremgangsmåde

Put the skillet on the stove over high heat. When it is hot, add 1 1/2 teaspoons oil.
Add fish. Cook about 5 minutes per side, until deeply browned. Remove the fish to the plate and cover.
Reheat the skillet to medium heat. Add the remaining 1 1/2 teaspoons oil, onion, and garlic. Cook about 7 minutes. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives. Cover skillet. Cook about 2 minutes over low heat until the spinach is steamed. Serve right away.

Noter

Try this recipe with another white fish, such as tilapia, haddock, or catfish. Fresh tomatoes can be used instead of canned. See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site. Learn more about: Onions Garlic Tomatoes Spinach

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/fish-spinach, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.