Whole-wheat bread (commercial), atlantic cod (cooked, dry heat) and avocado (raw) in an open toast. Measured ingredients, two servings and visible nutrition estimates.
This toast recipe brings whole-wheat bread (commercial), atlantic cod (cooked, dry heat) and avocado (raw) together as an open toast. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.
The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.
Related ideas: Egg Quinoa Green Bean Bowl · Lentil Avocado Romaine Wraps.
Dietary information
Dietary filters for one original serving: Pescatarian ingredient pattern · High-protein portion. How these filters work
First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.
Measured ingredients
- 120.0 g Whole-wheat bread (commercial)
USDA ingredient and calculator
Bread, whole-wheat, commercially prepared · FDC 172688 · Source dataset
Send this amount to the Food Calculator → - 200.0 g Atlantic cod (cooked, dry heat)
USDA ingredient and calculator
Fish, cod, Atlantic, cooked, dry heat · FDC 171956 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Avocado (raw)
USDA ingredient and calculator
Avocados, raw, all commercial varieties · FDC 171705 · Source dataset
Send this amount to the Food Calculator → - 24.0 g Lemon juice (raw)
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
Send this amount to the Food Calculator → - 160.0 g Cucumber with peel (raw)
USDA ingredient and calculator
Cucumber, with peel, raw · FDC 168409 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
- Next, wash and trim cucumber with peel (raw) and avocado (raw) before weighing the edible amount. Remove the stones or pits from the listed stone fruit, mango or avocado. Keep all weighed edible flesh in the recipe.
- Then, toast whole-wheat bread (commercial) lightly for approximately 3 minutes without adding butter or oil.
- After that, stir the measured lemon juice (raw) together as the dressing or spread. This uses the entire measured amount once; keep it all with the finished food.
- Next, slice or flake atlantic cod (cooked, dry heat), cucumber with peel (raw) and avocado (raw) and layer all of it over the toast; check cooked fish for bones.
- Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.
Choose the size that works for you
Adjust your serving
Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 351
- Protein (g)
- 31.9
- Total carbohydrate (g)
- 33.6
- Fiber (g)
- 7.4
- Available carbohydrate (g)
- 26.2
- Total fat (g)
- 10.4
Original added-fat equivalent (÷1.5): 6.94. This is a separate convention, not an extra fat allowance.
However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.
Source and preparation notes
Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.
Keep the bigger picture in view.
Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
Take this portion into your plan.
Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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