⏱ 15 min totalBaked Fish with Lemon Cream Sauce
Per 1 serving · 213 g · 8 ingredients
of a 2,000 cal day
- Protein31g47% of calories
- Carbs2g3% of calories
- Fat15g50% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Baked Fish with Lemon Cream Sauce (213 g) has 269 calories, with 31 g of protein, 2 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (62% DV), niacin (22% DV) and Vitamin B6 (34% DV). Keep an eye on saturated fat and cholesterol, which provide 43% and 36% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Niacin22%
- Vitamin B634%
- Vitamin B1268%
- Choline21%
- Phosphorus53%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin D12%
- Vitamin E10%
- Thiamine12%
- Riboflavin (B2)10%
- Iron10%
Watch
20%+ of the daily value
- Saturated fat43%
- Cholesterol36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
1 tbsp Butter
¹⁄₁₆ cup Half-and-half
½ cloves, minced Garlic
¼ tbsp Dijon mustard
⅜ tbsp Lemon juice- 🥄¼ dash Salt
½ tbsp chopped Scallions
Directions
- 1
Preheat oven to 390°F.
- 2
Place the fish in a baking dish, ensuring it's not too snug. Season both sides with salt and pepper.
- 3
In a microwave-safe jug or bowl, combine butter, cream, garlic, mustard, lemon juice, salt, and pepper. Microwave in two 30-second bursts, stirring in between, until melted and smooth.
- 4
Sprinkle the fish with scallions, then pour the sauce over it.
- 5
Bake for 10-12 minutes, or until the fish is just cooked. Remove from oven, transfer to serving plates, spoon over sauce, and enjoy.
Vitamins & minerals
Amounts for 1 serving (213 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 134 μg | 15% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 2 μg | 68% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 118 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 54 mg | 5% |
| Iron | 1 mg | 10% |
| Potassium | 751 mg | 16% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 371 mg | 53% |
| Zinc | 1 mg | 9% |
| Copper | 0 mg | 5% |
| Manganese | 0.1 mg | 3% |
| Selenium | 58 μg | 106% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 44 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 | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 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 | 130 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 269 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Baked Fish with Lemon Cream Sauce?
One serving of Baked Fish with Lemon Cream Sauce (1 serving) has 269 calories, which works out to 126 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Baked Fish with Lemon Cream Sauce high in protein?
Yes. It has 31 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).
Is Baked Fish with Lemon Cream Sauce keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Baked Fish with Lemon Cream Sauce?
229 mg per serving.
How much sugar is in Baked Fish with Lemon Cream Sauce?
0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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