Anchovy with Chard




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Ingredients:

6 servings
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 19 and over)Men (age 19 and over)
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



Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.



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






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Anchovy with Chard Energy and Nutrition Facts

Nutritional Information 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

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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