Anchovy with Chard
Anchovy with Chard
MAIN MEAL
Red Lentil Soup - Anchovy with Chard - Rocket Salad
ALL RECIPES
INGREDIENTS
6 serving
| Anchovy | 1 kg |
| Chard | 1 medium bunch |
| Dill | 1 medium bunch |
| Parsley | 1 medium bunch |
| Onion | 1 large size |
| Scallion | 6 medium size |
| Corn flour | 1 cup |
| Olive oil | 2 tbsps |
| Salt | |
| Black pepper | |
| Hot water | 1 cup |
RECIPE
Wash the chard, parsley, dill, and scallions with plenty of water, finely chop put them in a large bowl. Pick out the bones of anchovies, wash, and add them to the greens. Finely chop the onion and add to the mixture. Add corn flour, salt, black pepper, olive oil, and hot water and knead. Grease the ovenware lightly and pour the mixture in. Flatten the top and cook for about an hour in a 170 degree preheated oven until it roast. Slice and serve hot or warm.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 25-50) | Men (age 25-50) | ||||
| Energy | 281 kcal | 15 | 15 | ||
| Carbonhydrate | 25 g | 9 | 9 | ||
| Protein | 28.4 g | 50 | 50 | ||
| Fat | 7.2 g | 11 | 11 | ||
| Fiber | 3.6 g | 12 | 12 | ||
| Vitamin A | 470.8 mcg | 59 | 47 | ||
| Vitamin E (eq.) | 2.6 mcg | 22 | 19 | ||
| Vitamin B2 | 0.5 mcg | 42 | 36 | ||
| Total Folic Acid | 45.8 mcg | 11 | 11 | ||
| Calcium | 227.4 mg | 23 | 23 | ||
| Iron | 7 mg | 46 | 70 | ||
| Zinc | 3.4 mg | 48 | 34 | ||
| Vitamin C | 51.2 mg | 51 | 51 | ||
| Potasium | 886.1 mg | 25 | 25 | ||
| Phosphor | 400 mg | 57 | 57 | ||
| Magnesium | 95.6 mg | 32 | 27 | ||
| Vitamin B6 | 0.3 mg | 28 | 23 | ||
Anchovy
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 540.3 kcal |
| Carbonhydrate | 36 g |
| Protein | 32.5 g |
| Fat | 29.2 g |
| Fiber | 6.5 g |
| Vitamin A | 640.8 mcg |
| Vitamin E (eq.) | 16.8 mg |
| Vitamin B2 | 0.6 mg |
| Total Folic Acid | 88.8 mcg |
| Calcium | 285.4 mg |
| Iron | 8.6 mg |
| Zinc | 4.3 mg |
| Vitamin C | 68.2 mg |
| Potasium | 1153.1 mg |
| Phosphor | 485 mg |
| Magnesium | 130.9 mg |
| Omega-3 | 1.2 g |
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