⏱ 30 min total

Baked Cod with Spring Vegetables

Name: Baked Cod with Spring Vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tsp Lemon zest; 2 slice (1/8 of fruit) Lemon; ¾ cup Asparagus; ¼ cup cherry tomatoes Cherry tomatoes; ¼ medium Red bell pepper; ⅛ cup Green olives; ¼ small raw Red onion; ½ tbsp Olive oil; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¾ cloves, minced Garlic; ½ tbsp Parsley; 1 fillet Atlantic cod

Per 1 serving · 473 g · 13 ingredients

Calories

327

16%
of a 2,000 cal day

Protein
45g
53% of calories
Carbs
14g
16% of calories
Fat
11g
30% of calories

Portion

✓ Protein-dense

At a glance

One serving of Baked Cod with Spring Vegetables (473 g) has 327 calories, with 45 g of protein, 14 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (53% of calories). It is high in protein (90% DV), dietary fiber (20% DV) and Vitamin C (83% DV). Keep an eye on sodium and cholesterol, which provide 30% and 33% of the daily value.

Per 100 g

69cal

low energy density

Protein per 100 cal

14g

Net carbs

carbs minus fiber

Fiber

5.5g

4.2 g sugar

High in

20%+ of the daily value

Protein90%
Dietary fiber20%
Vitamin C83%
Vitamin E32%
Vitamin K68%
Thiamine28%

Good source of

10–19% of the daily value

Vitamin A16%
Vitamin D14%
Pantothenic acid16%
Calcium10%
Zinc16%
Manganese14%

Watch

20%+ of the daily value

Sodium30%
Cholesterol33%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 400°F and prepare a large baking sheet.
2
Zest the lemon, then slice it thinly. Trim and cut the asparagus into 1-inch pieces, and thinly slice the bell pepper and red onion. Chop the parsley and mince the garlic.
3
Combine the asparagus, cherry tomatoes, bell pepper, red onion, olives, olive oil, salt, pepper, lemon zest, lemon slices, garlic, and parsley on the baking sheet. Toss to coat and arrange in a single layer, leaving space for the fish.
4
Pat the cod dry and place on the baking sheet. Season the fillets with a pinch of salt and pepper, then arrange some vegetables over the fish.
5
Bake for 15 to 18 minutes, or until the fish flakes easily and reaches an internal temperature of 145°F.
6
Remove from the oven and serve immediately.

Vitamins & minerals

Amounts for 1 serving (473 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	140 μg	16%
Vitamin C	75 mg	83%
Vitamin D	2 μg	14%
Vitamin E	5 mg	32%
Vitamin K	82 μg	68%
Thiamine	0.3 mg	28%
Riboflavin (B2)	0.3 mg	25%
Niacin	6 mg	40%
Vitamin B6	1 mg	69%
Folate (B9)	91 μg	23%
Vitamin B12	2 μg	87%
Pantothenic acid	1 mg	16%
Choline	174 mg	32%

Minerals

Nutrient	Amount	% Daily Value
Calcium	103 mg	10%
Iron	4 mg	48%
Potassium	1,378 mg	29%
Magnesium	103 mg	24%
Phosphorus	547 mg	78%
Zinc	2 mg	16%
Copper	0.3 mg	32%
Manganese	0.3 mg	14%
Selenium	79 μg	144%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	53 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	1,237 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	958 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	28 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.4 g	—
Total omega 6	0 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 327 calories

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

62min
Walking (3.5 mph)
39min
Cycling (moderate)
27min
Running (6 mph)
46min
Swimming laps

Common questions

How many calories are in Baked Cod with Spring Vegetables?

One serving of Baked Cod with Spring Vegetables (1 serving) has 327 calories, which works out to 69 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Baked Cod with Spring Vegetables high in protein?

Yes. It has 45 g of protein per serving, and 53% of its calories come from protein (14 g of protein per 100 calories).

Are Baked Cod with Spring Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 16% 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 with Spring Vegetables?

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

How much sugar is in Baked Cod with Spring Vegetables?

4.2 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 (473 g)

Calories327

% Daily Value*

Total fat 11g	14%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 99mg	33%
Sodium 684mg	30%
Total carbohydrate 14g	5%
Dietary fiber 5.5g	20%
Total sugars 4.2g
Protein 45g

* 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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