One serve gives you 1 of 3

Energy198 kcal830 kJ

Protein34 g67% of a day

Fibre1.7 g6% of a day

Carbohydrate9.7 g8 g net · 4.6 g sugars4% of a day

Fat3.4 g1.1 g saturated4% of a day

Sodium1,400 mg61% of a day

Where the energy comes from one serve

Net carbs 16%
Protein 69%
Fat 15%

Low carb: under 26% of the energy is from carbs.

One serve has about 61% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High122%

67 µg a serve, mostly from red tilapia (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High96%

2.3 µg a serve, mostly from red tilapia (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K High61%

73 µg a serve, mostly from cabbage leaves (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C High32%

29 mg a serve, mostly from cabbage leaves (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High24%

0.4 mg a serve, mostly from red tilapia (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin D High22%

4.4 µg a serve, mostly from red tilapia (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Magnesium High20%

82 mg a serve, mostly from red tilapia (50%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source15%

710 mg a serve, mostly from red tilapia (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Omega-3 Source15%

0.2 g a serve, mostly from red tilapia (98%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E Source11%

1.6 mg a serve, mostly from red tilapia (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate Source11%

44 µg a serve, mostly from cabbage leaves (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Iron9%

1.6 mg a serve, mostly from red tilapia (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc7%

0.8 mg a serve, mostly from red tilapia (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A6%

54 µg a serve, mostly from culantro (42%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium5%

67 mg a serve, mostly from red tilapia (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by กินได้อร่อยด้วย; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.

Pla Neung Manao (Thai Steamed Fish with Lime and Chilli)

Ingredients 13

Method

One serve gives you 1 of 3

Where the energy comes from one serve

Vitamins & minerals % of a day, one serve · tap for more

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