Ingredients Boiled fish (fillet)
| fish captain | 160.0 (gram) |
| carrot | 5.0 (gram) |
| onion | 5.0 (gram) |
| parsley root | 4.0 (gram) |
| Boiled potatoes | 150.0 (gram) |
| Tomato sauce | 75.0 (gram) |
Method of preparation
The bookmarking rates are given for sea bass, cod, whiting gutted and decapitated. 2 The fish can be cooked without adding carrots. The fish, cut into fillets with skin and rib bones, is cut into portions. Two or three incisions are made on the surface of the skin of each piece so that the fish pieces do not deform during cooking. Then they are placed in one row in a dish with the skin facing up, poured with hot water, the level of which should be 3-5 cm above the surface of the fish, add onions, carrots, parsley, bay leaf, black peppercorns, salt. When liquid. boil, remove the foam and cook the fish until cooked without boiling at a temperature of 85-90 ° C for 5-7 minutes, counting from the moment the water boils. Store boiled fish in a hot broth for no more than 30-40 minutes. Garnishes – boiled potatoes, mashed potatoes, vegetable stew. Sauces – tomato, sour cream, polish
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 165 kCal | 1684 kCal | 9.8% | 5.9% | 1021 g |
| Proteins | 19.6 g | 76 g | 25.8% | 15.6% | 388 g |
| Fats | 6 g | 56 g | 10.7% | 6.5% | 933 g |
| Carbohydrates | 8.8 g | 219 g | 4% | 2.4% | 2489 g |
| organic acids | 0.4 g | ~ | |||
| Alimentary fiber | 1 g | 20 g | 5% | 3% | 2000 g |
| Water | 137.4 g | 2273 g | 6% | 3.6% | 1654 g |
| Ash | 1 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 13.5% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Vitamin B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 2.8% | 2143 g |
| Vitamin B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 2% | 3000 g |
| Vitamin B4, choline | 0.5 mg | 500 mg | 0.1% | 0.1% | 100000 g |
| Vitamin B5, pantothenic | 0.1 mg | 5 mg | 2% | 1.2% | 5000 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3% | 2000 g |
| Vitamin B9, folate | 3.9 μg | 400 μg | 1% | 0.6% | 10256 g |
| Vitamin C, ascorbic | 12.2 mg | 90 mg | 13.6% | 8.2% | 738 g |
| Vitamin E, alpha tocopherol, TE | 1.2 mg | 15 mg | 8% | 4.8% | 1250 g |
| Vitamin H, biotin | 0.07 μg | 50 μg | 0.1% | 0.1% | 71429 g |
| Vitamin PP, NE | 4.0536 mg | 20 mg | 20.3% | 12.3% | 493 g |
| niacin | 0.8 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 349.2 mg | 2500 mg | 14% | 8.5% | 716 g |
| Calcium, Ca | 9.5 mg | 1000 mg | 1% | 0.6% | 10526 g |
| Silicon, Si | 0.03 mg | 30 mg | 0.1% | 0.1% | 100000 g |
| Magnesium, Mg | 17.3 mg | 400 mg | 4.3% | 2.6% | 2312 g |
| Sodium, Na | 11.2 mg | 1300 mg | 0.9% | 0.5% | 11607 g |
| Sulfur, S | 13.4 mg | 1000 mg | 1.3% | 0.8% | 7463 g |
| Phosphorus, P | 38.2 mg | 800 mg | 4.8% | 2.9% | 2094 g |
| Chlorine, Cl | 125.7 mg | 2300 mg | 5.5% | 3.3% | 1830 g |
| Trace Elements | |||||
| Aluminum, Al | 332.6 μg | ~ | |||
| Bohr, B | 49.3 μg | ~ | |||
| Vanadium, V | 56.5 μg | ~ | |||
| Iron, Fe | 0.7 mg | 18 mg | 3.9% | 2.4% | 2571 g |
| Iodine, I | 2 μg | 150 μg | 1.3% | 0.8% | 7500 g |
| Cobalt, Co | 2 μg | 10 μg | 20% | 12.1% | 500 g |
| Lithium, Li | 28.1 μg | ~ | |||
| Manganese, Mn | 0.0735 mg | 2 mg | 3.7% | 2.2% | 2721 g |
| Copper, Cu | 54.5 μg | 1000 μg | 5.5% | 3.3% | 1835 g |
| Molybdenum, Mo. | 5.9 μg | 70 μg | 8.4% | 5.1% | 1186 g |
| Nickel, Ni | 5.7 μg | ~ | |||
| Olovo, Sn | 0.04 μg | ~ | |||
| Rubidium, Rb | 190.1 μg | ~ | |||
| Selenium, Se | 0.04 μg | 55 μg | 0.1% | 0.1% | 137500 g |
| Titan, you | 0.07 μg | ~ | |||
| Fluorine, F | 280.8 μg | 4000 μg | 7% | 4.2% | 1425 g |
| Chrome, Cr | 38 μg | 50 μg | 76% | 46.1% | 132 g |
| Zinc, Zn | 0.5948 mg | 12 mg | 5% | 3% | 2017 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 5.2 g | ~ | |||
| Mono- and disaccharides (sugars) | 3.2 g | max 100 г |
The energy value is 165 kcal.
Boiled fish (fillet) rich in vitamins and minerals such as: vitamin A – 22,2%, vitamin C – 13,6%, vitamin PP – 20,3%, potassium – 14%, cobalt – 20%, chromium – 76%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
CALORIES AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Boiled fish (fillet) PER 100 g
- 35 kCal
- 41 kCal
- 51 kCal
- 99 kCal
Tags: How to cook, calorie content 165 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Boiled fish (fillet), recipe, calories, nutrients