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Coconut caramel sea bass
Enjoy in moderationDĩa cá chẽm kho nước dừa ~280 kcal/220g: đạm 24g, nước kho 900mg natri, đường 4g, dừa 16g béo.
Lời khuyên: Gắp nạc, chan ít nước. Rau luộc. Cơm vừa.
280 kcal per serving
Where the calories come from
- Protein36.38 g · 53%
- Carbohydrate11.15 g · 16%
- Fat9.49 g · 31%
Estimated, per 220 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 220 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 280.3 kcal | 14% |
| Protein | 36.4 g | 73% |
| Carbohydrate | 11.2 g | 4% |
| of which net carbs (carbs minus fibre) | 10.2 g | — |
| of which sugars | 9.1 g | — |
| of which added sugars | 8.8 g | 18% |
| Fat | 9.5 g | 12% |
| of which saturated fat | 1.6 g | 8% |
| Fibre | 1.0 g | 4% |
| Sodium | 843.5 mg | 37% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 27.5 µg RAE | 3% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin D | 1.9 µg | 10% |
| Vitamin E | 2.0 mg | 13% |
| Vitamin K | 31.0 µg | 26% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 4.2 mg | 26% |
| Vitamin B6 | 0.5 mg | 29% |
| Folate (B9) | 22.0 µg | 6% |
| Vitamin B12 | 1.7 µg | 71% |
| Calcium | 46.2 mg | 4% |
| Iron | 1.2 mg | 7% |
| Magnesium | 93.3 mg | 22% |
| Phosphorus | 226.6 mg | 18% |
| Potassium | 530.2 mg | 11% |
| Zinc | 1.0 mg | 9% |
| Selenium | 59.6 µg | 108% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.4 mg | 17% |
| Iodine | 1.9 µg | 1% |
| Cholesterol | 85.1 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 220 g serving — estimated.
Health score
57 / 100 · Fair
Formula: protective index 62 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 57, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 127.4 kcal | 6% |
| Protein | 16.5 g | 33% |
| Carbohydrate | 5.1 g | 2% |
| of which net carbs (carbs minus fibre) | 4.6 g | — |
| of which sugars | 4.1 g | — |
| of which added sugars | 4.0 g | 8% |
| Fat | 4.3 g | 6% |
| of which saturated fat | 0.7 g | 3% |
| Fibre | 0.5 g | 2% |
| Sodium | 383.4 mg | 17% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 12.5 µg RAE | 1% |
| Vitamin C | 3.7 mg | 4% |
| Vitamin D | 0.8 µg | 4% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 14.1 µg | 12% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.9 mg | 12% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 10.0 µg | 3% |
| Vitamin B12 | 0.8 µg | 33% |
| Calcium | 21.0 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 42.4 mg | 10% |
| Phosphorus | 103.0 mg | 8% |
| Potassium | 241.0 mg | 5% |
| Zinc | 0.5 mg | 5% |
| Selenium | 27.1 µg | 49% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Iodine | 0.8 µg | 1% |
| Cholesterol | 38.7 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Allergens
Ingredients
- Cá chẽm — 155 g
- Ớt — 4 g
- Hành lá — 6 g
- Nước mắm — 9 g
- Đường — 8 g
- Dầu/mỡ — 8 g
- Tiêu — 2 g
- Nước dừa — 29 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước. Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.
Good to know
What is good
- Đạm 24g
- No, thơm dừa
Watch out for
- Natri 900mg
- Đường 4g, béo 16g
Healthier swaps
Portion sizes
- Small bowl — 143 g
- Serving — 220 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve