Kai o te tohutaoKo te awhi pollock me nga huawhenua kohuatia"
- Te riki 316g
- Karoti 250 gr
- Pollock (awhi) 772gr
- Ranu soy 2 punetēpu
- Wai 2 tbsp.pune
Te uara kai o te rihi “Pollock fillet with vegetables stewed” (per 100 karamu):
Calories: 60.5 kcal
Ngatata: 9.3 karamu.
Ngako: 0.5 karamu.
Ngā harotihāhā: 4.7 karamu.
Te maha o nga mahinga: 1Nga kai me nga kaarai o te tunu "Pollock fillet me nga huawhenua kohuatia"
| Hua | Te ine | Taumaha, gr | Ma, gr | Ngako, g | Koki, gr | cal, kcal |
| te riki | 316 gr | 316 | 4.42 | 0 | 32.86 | 148.52 |
| kāreti | 250 g | 250 | 3.25 | 0.25 | 17.25 | 80 |
| hou pollock | 772 gr | 772 | 122.75 | 6.95 | 0 | 555.84 |
| Heinz soy ranu | 2 tbsp | 40 | 1.04 | 0 | 17.2 | 73.2 |
| wai | 2 tbsp | 40 | 0 | 0 | 0 | 0 |
| tapeke | 1418 | 131.5 | 7.2 | 67.3 | 857.6 | |
| Mahi 1 | 1418 | 131.5 | 7.2 | 67.3 | 857.6 | |
| 100 karamu | 100 | 9.3 | 0.5 | 4.7 | 60.5 |