merluzzo
Il merluzzo è un pesce bianco magro con 82 calorie per 100 g e potassio. Ideale per piatti leggeri, diete proteiche e ricette di mare semplici.
Informazioni
Il merluzzo è un pesce bianco dal sapore delicato, con carne soda e sfaldabile. Si prepara spesso al forno, alla griglia o fritto, ed è usato comunemente in fish and chips, zuppe di pesce e stufati.
Valori nutrizionali
Per 100 g
% Valore giornaliero basato su una dieta di 2000 kcal
Calorie
82 kcal
4% DV
Grassi totali
0.7g
1% DV
Vitamina D0.1g
Vitamina K0.1g
Tiamina (B1)0.2g
Carboidrati totali
0.0g
0% DV
Proteine
17.8g
36% DV
Proteine animali17.8g
Vitamine e minerali
Vitamine
| Nutriente | Quantità | %VNR | Emivita |
|---|---|---|---|
| Colina | 65.0mg | 12% | |
| Vitamina A | 13.0mcg | 1% | |
| Tiamina (B1) | 0.0mg | 2% | |
| Vitamina B12 | 1.1mcg | 46% | |
| Riboflavina (B2) | 0.1mg | 7% | |
| Niacina (B3) | 2.1mg | 13% | |
| Acido pantotenico (B5) | 0.2mg | 4% | |
| Vitamina B6 | 0.2mg | 12% | |
| Folato (B9) | 8.0mcg | 2% | |
| Vitamina C | 1.0mg | 1% | |
| Vitamina D | 1.0mcg | 5% | |
| Vitamina E | 0.5mg | 4% | |
| Vitamina K | 0.1mcg | 0% |
Minerali
| Nutriente | Quantità | %VNR | Emivita |
|---|---|---|---|
| Calcio | 16.0mg | 2% | |
| Rame | 20.0mcg | 2% | |
| Ferro | 0.4mg | 2% | |
| Magnesio | 32.0mg | 8% | |
| Fosforo | 203.0mg | 29% | |
| Potassio | 413.0mg | 9% | |
| Selenio | 33.1mcg | 60% | |
| Sodio | 54.0mg | 2% | |
| Zinco | 0.5mg | 4% |
Ricette con merluzzo (49)
Cod with chickpeas, tomato, and wilted Swiss chard
470 kcal
Greek-style cod dinner with potatoes, tomatoes, olives, and parsley
470 kcal
Cod with chickpea-tomato braise and steamed green beans
470 kcal
Oven-baked cod with potatoes, peas, and parsley
480 kcal
White bean, tomato, and kale skillet with roasted cod
560 kcal
Cod chowder with milk, potatoes, and herbs
390 kcal
Oven cod with quinoa, kale, and avocado
545 kcal
Cod with brown rice, peas, and roasted carrots
480 kcal
Oven-baked cod with white beans, tomatoes, and sautéed spinach
510 kcal
Baked cod with white beans, tomato, and sautéed Swiss chard
470 kcal
Cod with quinoa, chickpeas, and kale salad
530 kcal
Oven-baked cod with brown rice, mushrooms, and steamed broccoli
460 kcal
Baked cod with white beans, tomato, and wilted Swiss chard
430 kcal
Cod with lentils, sautéed kale, and roasted red peppers
510 kcal
Cod with quinoa, sautéed spinach, and roasted red peppers
510 kcal
Cod with white beans, kale, and tomato
500 kcal
Cod, white bean, and kale skillet with herbs
430 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Baked cod with potato, peas, and side salad
470 kcal
Baked cod with quinoa, broccoli, and yogurt-herb sauce
510 kcal
Baked cod with roasted potato and kale
460 kcal
Baked cod and potato plate with seaweed, cucumber, and yogurt dill sauce
470 kcal
Baked cod potato kale plate
430 kcal
Cod potato seaweed lunch bowl
430 kcal
Cod with herbed potatoes, sautéed spinach, and tomato salad
470 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Cod, white bean, and kale skillet
470 kcal
Cod, white bean, and tomato skillet
430 kcal
Lentil and spinach stew with baked cod
465 kcal
Grilled cod with quinoa, mushrooms, and broccoli
470 kcal
Lentil and spinach curry with baked cod
540 kcal
Cod, white bean, and tomato skillet with kale
470 kcal
Baked cod potato and kale plate
470 kcal
Merluzzo scottato in padella con purè di patate, carote glassate e salsa alla crema di erba cipollina
498 kcal
Fish and chips in pastella alla birra con salsa tartara, limone e aneto
1175 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Oven-baked cod with white beans, kale, and tomatoes
480 kcal
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled cod with baked potato, green beans, and yogurt-herb sauce
430 kcal
Baked cod with potato, kale, and yogurt-herb sauce
480 kcal
Grilled cod with white beans, broccoli, and parsley
510 kcal
Grilled cod with white beans, broccoli, and lemon-herb olive oil
465 kcal
Cod and white bean tomato skillet
465 kcal
Cod with chickpeas, kale, and tomato-garlic braise
500 kcal
Cod with white beans, kale, and roasted red peppers
470 kcal
Grilled cod with white beans, kale, and lemon
430 kcal
Merluzzo con beurre blanc, purè di cavolfiore e carote novelle al burro
430 kcal
Merluzzo con beurre blanc, purea di cavolfiore, asparagi e piselli
490 kcal
Merluzzo con beurre blanc, riduzione al vino rosso e verdure primaverili
520 kcal