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。
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
%1日当たりの値は2000 kcalの食事に基づいています
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 | 65.0mg | 12% | |
| ビタミンA | 13.0mcg | 1% | |
| ビタミンB1 | 0.0mg | 2% | |
| ビタミンB12 | 1.1mcg | 46% | |
| ビタミンB2 | 0.1mg | 7% | |
| ナイアシン | 2.1mg | 13% | |
| パントテン酸 | 0.2mg | 4% | |
| ビタミンB6 | 0.2mg | 12% | |
| 葉酸 | 8.0mcg | 2% | |
| ビタミンC | 1.0mg | 1% | |
| ビタミンD | 1.0mcg | 5% | |
| ビタミンE | 0.5mg | 4% | |
| ビタミンK | 0.1mcg | 0% |
ミネラル
| 栄養素 | 量 | DV% | 半減期 |
|---|---|---|---|
| カルシウム | 16.0mg | 2% | |
| 銅 | 20.0mcg | 2% | |
| 鉄 | 0.4mg | 2% | |
| マグネシウム | 32.0mg | 8% | |
| リン | 203.0mg | 29% | |
| カリウム | 413.0mg | 9% | |
| セレン | 33.1mcg | 60% | |
| ナトリウム | 54.0mg | 2% | |
| 亜鉛 | 0.5mg | 4% |
タラを使ったレシピ（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
タラのソテー 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
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
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
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
520 kcal