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タラ

タラは淡白で脂肪の少ない白身魚です。100gあたり82kcalで、カリウムを含みます。軽い食事や高たんぱくな献立、定番の魚料理に使えます。

タラ

概要

タラは、やさしい風味としっかりした食感を持つ、身がほぐれやすい白身魚です。焼く、グリルする、揚げるといった調理法でよく使われ、フィッシュアンドチップス、チャウダー、シチューなどの料理にも定番の食材です。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 82 kcal
4% DV
脂質 0.7g
1% DV
ビタミンD0.1g
ビタミンK0.1g
ビタミンB10.2g
炭水化物 0.0g
0% DV
たんぱく質 17.8g
36% DV
動物性たんぱく質17.8g

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
コリン65.0mg12%
葉酸8.0mcg2%
ナイアシン2.1mg13%
パントテン酸0.2mg4%
ビタミンB20.1mg7%
ビタミンB10.0mg2%
ビタミンA13.0mcg1%
ビタミンB121.1mcg46%
ビタミンB60.2mg12%
ビタミンC1.0mg1%
ビタミンD1.0mcg5%
ビタミンE0.5mg4%
ビタミンK0.1mcg0%

ミネラル

栄養素量DV%半減期
カルシウム16.0mg2%
銅20.0mcg2%
鉄0.4mg2%
マグネシウム32.0mg8%
リン203.0mg29%
カリウム413.0mg9%
セレン33.1mcg60%
ナトリウム54.0mg2%
亜鉛0.5mg4%

タラを使ったレシピ（16）

タラのポワレ マッシュポテト添え グレーズドキャロットとチャイブクリームソース
タラのポワレ マッシュポテト添え グレーズドキャロットとチャイブクリームソース
498 kcal
ビール衣のフィッシュアンドチップス タルタルソース添え
ビール衣のフィッシュアンドチップス タルタルソース添え
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
タラのブールブランソース カリフラワーマッシュと春にんじん添え
タラのブールブランソース カリフラワーマッシュと春にんじん添え
430 kcal
タラのブールブランソース カリフラワーピューレ添え アスパラガスとグリーンピース
タラのブールブランソース カリフラワーピューレ添え アスパラガスとグリーンピース
490 kcal
タラのブールブランソース 赤ワインリダクションと春野菜添え
タラのブールブランソース 赤ワインリダクションと春野菜添え
520 kcal
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