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Baked Fish W-Swiss Chard and Leeks

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)20.7445
Energy (kCal)335.2134
Carbohydrates (g)44.5312
Total fats (g)2.5839
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Put 2 tbls olive oil in large Pyrex baking dish. | 2. Rub both sides of fish with oil. | 3. Season fish with salt and pepper. | 4. Bake in oven at 375 degrees for 10 minutes. | 5. (fish is opaque and browned). | 6. While fish is baking saute Swiss Chard, garlic and leeks in 2 tbls of olive oil until limp. | 7. Stir in herbs. | 8. Let simmer for 10 minutes. | 9. Add one can of tomato sauce and 1/2 can of red wine. Simmer 10 more minutes. | 10. If sauce looks dry, add the other can of tomato sauce. | 11. When fish is done, put vegetables and sauce on top. | 12. Bake in 275 degree oven for 15 minutes. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    parsley 2 tablespoons chopped 2.736 0.4811 0.2257 0.06
    garlic clove 2 minced 8.94 1.9836 0.3816 0.03
    sage 1/2 teaspoon chopped - - - -
    thyme 1/2 teaspoon chopped 0.40399999999999997 0.0978 0.0222 0.0067
    swiss chard 1 bunch trimmed chopped - - - -
    leek 2 sliced - - - -
    salt tomato sauce 2 cans free 176.3118 39.009 8.8156 2.2039
    red wine 4 ounces 96.3883 2.9597 0.0794 0.0
    cod fish fillet 2 cod 50.4333 0.0 11.22 0.2833

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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