Zosakaniza za Chinsinsi "Pollock fillet ndi masamba ophika»:
- Anyezi 316gr
- Karoti 250 gr
- Pollock (fillet) 772gr
- Msuzi wa soya 2 tbsp
- Madzi 2 tbsp. spoons
Mtengo wopatsa thanzi wa mbale "Pollock fillet yokhala ndi masamba ophika" (per magalamu 100):
Zikalori: 60.5 kcal.
Agologolo: 9.3 g
Mafuta: 0.5 g
Zakudya: 4.7 g
Chiwerengero cha servings: 1Zosakaniza ndi zopatsa mphamvu za Chinsinsi "Pollock fillet ndi masamba stewed"
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| anyezi | 316 gr | 316 | 4.42 | 0 | 32.86 | 148.52 |
| karoti | 250 ga | 250 | 3.25 | 0.25 | 17.25 | 80 |
| pollock watsopano | 772 gr | 772 | 122.75 | 6.95 | 0 | 555.84 |
| Msuzi wa soya wa Heinz | 2 tbsp. | 40 | 1.04 | 0 | 17.2 | 73.2 |
| madzi | 2 tbsp. | 40 | 0 | 0 | 0 | 0 |
| Total | 1418 | 131.5 | 7.2 | 67.3 | 857.6 | |
| 1 ikupereka | 1418 | 131.5 | 7.2 | 67.3 | 857.6 | |
| magalamu 100 | 100 | 9.3 | 0.5 | 4.7 | 60.5 |