menca
Menca ir liesa baltā zivs ar 82 kalorijām uz 100 g un kāliju. Tā der vieglām maltītēm, olbaltumvielu diētām un vienkāršām jūras velšu receptēm.
Par
Menca ir maigas garšas, pārslaina baltā zivs ar smalku aromātu un stingru tekstūru. To bieži cep cepeškrāsnī, grilē, fritē vai izmanto fish and chips, biezzupās un sautējumos.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
82 kcal
4% DV
Kopējais tauku daudzums
0.7g
1% DV
D vitamīns0.1g
K vitamīns0.1g
Tiamīns (B1)0.2g
Kopējais ogļhidrātu daudzums
0.0g
0% DV
Olbaltumvielas
17.8g
36% DV
Dzīvnieku olbaltumvielas17.8g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 65.0mg | 12% | |
| A vitamīns | 13.0mcg | 1% | |
| Tiamīns (B1) | 0.0mg | 2% | |
| B12 vitamīns | 1.1mcg | 46% | |
| Riboflavīns (B2) | 0.1mg | 7% | |
| Niacīns (B3) | 2.1mg | 13% | |
| Pantotēnskābe (B5) | 0.2mg | 4% | |
| B6 vitamīns | 0.2mg | 12% | |
| Folskābe (B9) | 8.0mcg | 2% | |
| C vitamīns | 1.0mg | 1% | |
| D vitamīns | 1.0mcg | 5% | |
| E vitamīns | 0.5mg | 4% | |
| K vitamīns | 0.1mcg | 0% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 16.0mg | 2% | |
| Varš | 20.0mcg | 2% | |
| Dzelzs | 0.4mg | 2% | |
| Magnijs | 32.0mg | 8% | |
| Fosfors | 203.0mg | 29% | |
| Kālijs | 413.0mg | 9% | |
| Selēns | 33.1mcg | 60% | |
| Nātrijs | 54.0mg | 2% | |
| Cinks | 0.5mg | 4% |
Receptes ar menca (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
Pannā cepta menca ar kartupeļu biezeni, glazētiem burkāniem un maurloku krējuma mērci
498 kcal
Zivs mīklā ar frī kartupeļiem un tartāra mērci
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
Menca ar beurre blanc, ziedkāpostu biezeni un sviestotiem pavasara burkāniem
430 kcal
Menca ar beurre blanc, ziedkāpostu biezeni, sparģeļiem un zirņiem
490 kcal
Menca ar beurre blanc, sarkanvīna mērci un pavasara dārzeņiem
520 kcal