⏱ 30 min totalFish with Creamy Leeks
Per 1 serving · 237 g · 9 ingredients
of a 2,000 cal day
- Protein24g42% of calories
- Carbs8.5g15% of calories
- Fat11g42% of calories
- ✓ Protein-dense
At a glance
One serving of Fish with Creamy Leeks (237 g) has 227 calories, with 24 g of protein, 8.5 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (42% of calories). It is high in protein (48% DV), riboflavin (b2) (22% DV) and niacin (25% DV). Keep an eye on saturated fat and cholesterol, which provide 30% and 36% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Riboflavin (B2)22%
- Niacin25%
- Vitamin B633%
- Vitamin B12156%
- Iron20%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin K18%
- Pantothenic acid12%
- Choline18%
- Calcium13%
- Potassium11%
Watch
20%+ of the daily value
- Saturated fat30%
- Cholesterol36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tsp Dill weed- 🥄³⁄₁₆ cup Water
4 oz Atlantic pollock
½ leek Leeks
⅜ tsp All-purpose flour
½ tbsp Butter
⅛ cup Sour cream- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Whisk together the sour cream and flour until smooth.
- 2
Wash and chop the leeks. In a large heavy skillet, melt the butter over medium heat. Add the leeks, half of the water, salt, and pepper. Cover with parchment paper and a lid, then simmer, stirring occasionally, until the leeks are tender, about 10 minutes.
- 3
Stir in the sour cream mixture and the remaining water.
- 4
Add the fish to the leeks and cook, covered with parchment and lid, until just cooked through, about 8 to 10 minutes. Serve sprinkled with dill.
Vitamins & minerals
Amounts for 1 serving (237 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 133 μg | 15% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 36 μg | 9% |
| Vitamin B12 | 4 μg | 156% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 97 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 131 mg | 13% |
| Iron | 2 mg | 20% |
| Potassium | 532 mg | 11% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 299 mg | 43% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 11% |
| Selenium | 43 μg | 78% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 464 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 94 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 227 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Fish with Creamy Leeks?
One serving of Fish with Creamy Leeks (1 serving) has 227 calories, which works out to 96 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Fish with Creamy Leeks high in protein?
Yes. It has 24 g of protein per serving, and 42% of its calories come from protein (11 g of protein per 100 calories).
Are Fish with Creamy Leeks keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fish with Creamy Leeks?
425 mg per serving.
How much sugar is in Fish with Creamy Leeks?
1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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