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PREP30mins
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COOK20mins
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READY IN50mins
- Number of servings: 8
- Calories: 210
Description
Poaching is a great way to quickly cook fish and vegetables; it allows flavors to playfully mix together without exposing the surface of the food to heat (and avoid unwanted carcinogens).
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ingredient portion sizes
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Ingredients
- carrot
- celery
- diced tomato
- garlic
- ginger root
- ground black pepper
- lemon
- mushroom
- mustard green
- no-salt-added vegetable stock
- parsley
- red onion
- salmon filet
- zucchini
View this recipe's directions
ingredient portion sizes
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Nutrition Facts Chart
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|---|---|---|---|---|---|
| Calories: | 2,000 | 2,500 | |||
| Total Fat | Less Than | 65g | 80g | ||
| Sat Fat | Less Than | 20g | 25g | ||
| Chollesterol | Less Than | 300mg | 300mg | ||
| Sodium | Less Than | 2,400mg | 2,400mg | ||
| Total Carbohydrates | 300g | 375g | |||
| Dietary Fiber | 25g | 30g | |||
| Calories per gram: | |||||
| Fat 12% o Carbohydrates 29% o Protein 59% | |||||
Nutrition Facts
Serving Size
Serving Per Recipe About 8
| Calories 210 | Calories from Fat 54 | ||
|---|---|---|---|
| % Daily Value* | |||
| Total Fat 6g | 9% | ||
| Saturated Fat 1g | 5% | ||
| Trans Fat 0g | |||
| Cholesterol 52mg | 17% | ||
| Sodium 148mg | 6% | ||
| Total Carbohydrates 13g | 4% | ||
| Dietary Fiber 4g | 18% | ||
| Sugars 6g | |||
| Protein 27g | 55% | ||
| Vitamin A 5476IU 110% | Vitamin C 64mg 106% | ||
| Calcium 114mg 11% | Iron 2mg 11% | ||
| Vitamin E 2mg 7% | Vitamin K 173µg 216% | ||
| Thiamin 0mg 15% | Riboflavin 0mg 20% | ||
| Vitamin D 507IU 127% | Niacin 11mg 55% | ||
| Vitamin B6 1mg 53% | Vitamin B12 5µg 79% | ||
| Pantothenic acid 2mg 18% | Folate 48µg 12% | ||
| Phosphorus 400mg 40% | Magnesium 73mg 18% | ||
| Zinc 1mg | Selenium 39µg | ||
| Copper 0mg | Manganese 0mg | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Full Breakdown
|
Nutrient
% Daily Value *
|
||
|---|---|---|
| Water 311g | ||
| Energy 210kcal | ||
| Energy 878kJ | ||
| Protein 27g | 55% | |
| Total lipid (fat) 6g | 9% | |
| Ash 4g | ||
| Carbohydrate, by difference 13g | 4% | |
| Fiber, total dietary 4g | 18% | |
| Sugars, total 6g | ||
| Sucrose 1g | ||
| Glucose (dextrose) 2g | ||
| Fructose 2g | ||
| Calcium, Ca 114mg | 11% | |
| Iron, Fe 2mg | 11% | |
| Magnesium, Mg 73mg | 18% | |
| Phosphorus, P 400mg | 40% | |
| Potassium, K 1095mg | 31% | |
| Sodium, Na 148mg | 6% | |
| Zinc, Zn 1mg | ||
| Selenium, Se 39µg | ||
| Fluoride, F 2µg | ||
| Vitamin C, total ascorbic acid 64mg | 106% | |
| Niacin 11mg | 55% | |
| Pantothenic acid 2mg | 18% | |
| Vitamin B-6 1mg | 53% | |
| Folate, total 48µg | ||
| Folate, food 48µg | 12% | |
| Folate, DFE 48µg | ||
| Choline, total 124mg | ||
| Betaine 2mg | ||
| Vitamin B-12 5µg | 79% | |
| Vitamin A, RAE 306µg | ||
| Retinol 40µg | ||
| Carotene, beta 2846µg | ||
| Carotene, alpha 677µg | ||
| Cryptoxanthin, beta 24µg | ||
| Vitamin A, IU 5476IU | 110% | |
| Lycopene 1158µg | ||
| Lutein + zeaxanthin 3332µg | ||
| Vitamin E (alpha-tocopherol) 2mg | 7% | |
| Vitamin D3 (cholecalciferol) 12µg | ||
| Vitamin D 507IU | 127% | |
| Vitamin K (phylloquinone) 173µg | 216% | |
| Fatty acids, total saturated 1g | 5% | |
| 16:0 1g | ||
| Fatty acids, total monounsaturated 2g | ||
| 18:1 undifferentiated 1g | ||
| 18:1 c 1g | ||
| 20:1 1g | ||
| Fatty acids, total polyunsaturated 1g | ||
| Cholesterol 52mg | 17% | |
| Phytosterols 9mg | ||
| Threonine 1g | ||
| Isoleucine 1g | ||
| Leucine 2g | ||
| Lysine 2g | ||
| Methionine 1g | ||
| Phenylalanine 1g | ||
| Tyrosine 1g | ||
| Valine 1g | ||
| Arginine 2g | ||
| Histidine 1g | ||
| Alanine 2g | ||
| Aspartic acid 3g | ||
| Glutamic acid 4g | ||
| Glycine 2g | ||
| Proline 1g | ||
| Serine 1g | ||