⏱ 15 min totalBroiled Sesame Cod
Per 1 serving · 175 g · 6 ingredients
of a 2,000 cal day
- Protein31g79% of calories
- Carbs0.8g2% of calories
- Fat3.3g19% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Broiled Sesame Cod (175 g) has 162 calories, with 31 g of protein, 0.8 g of carbohydrates and 3.3 g of fat. Most of its energy comes from protein (79% of calories). It is high in protein (62% DV), niacin (23% DV) and Vitamin B6 (35% DV). Keep an eye on cholesterol, which provides 25% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Niacin23%
- Vitamin B635%
- Vitamin B1264%
- Choline20%
- Phosphorus52%
Good source of
10–19% of the daily value
- Vitamin D10%
- Thiamine12%
- Iron14%
- Potassium15%
- Magnesium15%
- Copper16%
Watch
20%+ of the daily value
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
¼ tsp Butter
¼ tsp Lemon juice
¼ tsp, ground Tarragon
½ dash Black pepper
¼ tbsp Sesame seeds
Directions
- 1
Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil.
- 2
Place the cod fillets on the foil and brush with melted butter. Season with lemon juice, tarragon, and black pepper. Sprinkle with sesame seeds.
- 3
Broil the fish until the flesh turns opaque and white and the fish flakes easily, about 10 minutes.
Vitamins & minerals
Amounts for 1 serving (175 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 29 μg | 3% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 0.4 μg | 0% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 15 μg | 4% |
| Vitamin B12 | 2 μg | 64% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 112 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 54 mg | 5% |
| Iron | 1 mg | 14% |
| Potassium | 727 mg | 15% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 361 mg | 52% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.1 mg | 5% |
| Selenium | 57 μg | 104% |
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 | 2 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 | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 28 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 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 162 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 19minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Broiled Sesame Cod?
One serving of Broiled Sesame Cod (1 serving) has 162 calories, which works out to 93 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Broiled Sesame Cod high in protein?
Yes. It has 31 g of protein per serving, and 79% of its calories come from protein (19 g of protein per 100 calories).
Is Broiled Sesame Cod keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Broiled Sesame Cod?
93 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Broiled Sesame Cod?
0 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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