⏱ 40 min total

Baked Cod

Name: Baked Cod
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ spray , about 1/3 second Cooking spray; 6 oz Atlantic cod; ³⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¼ lemon yields Lemon juice; ⅜ tbsp Olive oil; ¼ small Onion; ¼ bulb Fennel bulb; ½ cup cherry tomatoes Cherry tomatoes; ¾ tbsp, drained Capers; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ tbsp Thyme; 1 fl oz White wine

Per 1 serving · 376 g · 13 ingredients

Calories

254

13%
of a 2,000 cal day

Protein
32g
55% of calories
Carbs
11g
19% of calories
Fat
6.7g
26% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Baked Cod (376 g) has 254 calories, with 32 g of protein, 11 g of carbohydrates and 6.7 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (64% DV), Vitamin C (29% DV) and Vitamin K (40% DV). Keep an eye on sodium and cholesterol, which provide 31% and 24% of the daily value.

Per 100 g

67cal

low energy density

Protein per 100 cal

13g

Net carbs

carbs minus fiber

Fiber

3.4g

5.6 g sugar

High in

20%+ of the daily value

Protein64%
Vitamin C29%
Vitamin K40%
Niacin28%
Vitamin B643%
Vitamin B1264%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin D10%
Vitamin E18%
Thiamine13%
Folate (B9)12%
Pantothenic acid11%

Watch

20%+ of the daily value

Sodium31%
Cholesterol24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

½ spray , about 1/3 second Cooking spray
6 oz Atlantic cod
🥄
³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¼ lemon yields Lemon juice
⅜ tbsp Olive oil
¼ small Onion
¼ bulb Fennel bulb
½ cup cherry tomatoes Cherry tomatoes
¾ tbsp, drained Capers
🥄
¹⁄₁₆ tsp Crushed red pepper flakes
¼ tbsp Thyme
1 fl oz White wine

Directions

Prep 15 minCook 25 min

1
Preheat the oven to 375°F and position a rack in the center. Lightly coat a 9x13-inch baking dish with nonstick spray.
2
Pat the cod fillets dry and place them in the baking dish. Season with one-third of the salt and all of the black pepper, then squeeze lemon juice over the top.
3
In a large skillet over medium heat, heat the olive oil. Add the onion, fennel, tomatoes, and remaining salt. Sauté for 8 to 10 minutes until tender and tomatoes begin to break down. Add the white wine and let it reduce for 1 minute, then stir in the capers.
4
Spoon the tomato-fennel mixture around the cod in the baking dish. Bake in the oven for 12 to 15 minutes, until the fish is opaque and flakes easily with a fork.
5
Sprinkle with fresh thyme and serve hot.

Vitamins & minerals

Amounts for 1 serving (376 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	82 μg	9%
Vitamin C	26 mg	29%
Vitamin D	2 μg	10%
Vitamin E	3 mg	18%
Vitamin K	48 μg	40%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.1 mg	9%
Niacin	4 mg	28%
Vitamin B6	1 mg	43%
Folate (B9)	47 μg	12%
Vitamin B12	2 μg	64%
Pantothenic acid	1 mg	11%
Choline	127 mg	23%

Minerals

Nutrient	Amount	% Daily Value
Calcium	77 mg	8%
Iron	2 mg	20%
Potassium	1,188 mg	25%
Magnesium	81 mg	19%
Phosphorus	405 mg	58%
Zinc	1 mg	10%
Copper	0.2 mg	17%
Manganese	0.3 mg	13%
Selenium	57 μg	103%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	75 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	696 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	61 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,917 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 254 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

48min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Baked Cod?

One serving of Baked Cod (1 serving) has 254 calories, which works out to 67 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Baked Cod high in protein?

Yes. It has 32 g of protein per serving, and 55% of its calories come from protein (13 g of protein per 100 calories).

Is Baked Cod keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Cod?

723 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Baked Cod?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (376 g)

Calories254

% Daily Value*

Total fat 6.7g	9%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 73mg	24%
Sodium 723mg	31%
Total carbohydrate 11g	4%
Dietary fiber 3.4g	12%
Total sugars 5.6g
Protein 32g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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