cherry image
Cod Stir-Fry⏱ 15 min total
Recipes

Cod Stir-Fry

Per 1 serving · 738 g · 9 ingredients

Calories
300
15%
of a 2,000 cal day
  • Protein
    44g
    58% of calories
  • Carbs
    15g
    20% of calories
  • Fat
    7.2g
    21% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low saturated fat

At a glance

One serving of Cod Stir-Fry (738 g) has 300 calories, with 44 g of protein, 15 g of carbohydrates and 7.2 g of fat. Most of its energy comes from protein (58% of calories). It is high in protein (89% DV), dietary fiber (23% DV) and Vitamin C (87% DV). Keep an eye on cholesterol, which provides 33% of the daily value.

Per 100 g
41cal
very low energy density
Protein per 100 cal
15g
Net carbs
9g
carbs minus fiber
Fiber
6.6g
7.7 g sugar

High in

20%+ of the daily value

  • Protein89%
  • Dietary fiber23%
  • Vitamin C87%
  • Vitamin E20%
  • Vitamin K97%
  • Thiamine25%

Good source of

10–19% of the daily value

  • Vitamin D14%
  • Pantothenic acid18%
  • Calcium15%
  • Zinc16%
  • Copper16%

Watch

20%+ of the daily value

  • Cholesterol33%

Ingredients

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

Directions

Prep 5 minCook 10 min
  1. 1

    Heat a large pan or wok over medium-high heat. Add water and cod, cover, and cook for about 5 minutes until the cod is opaque.

  2. 2

    Add garlic, olive oil, cabbage, zucchini, fennel seed, curry powder, and lemon juice. Sauté for about 5 minutes until vegetables are tender. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (738 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A46 μg
5%
Vitamin C78 mg
87%
Vitamin D2 μg
14%
Vitamin E3 mg
20%
Vitamin K117 μg
97%
Thiamine0.3 mg
25%
Riboflavin (B2)0.4 mg
28%
Niacin6 mg
36%
Vitamin B61 mg
79%
Folate (B9)107 μg
27%
Vitamin B122 μg
86%
Pantothenic acid1 mg
18%
Choline176 mg
32%

Minerals

NutrientAmount% Daily Value
Calcium151 mg
15%
Iron3 mg
35%
Potassium1,557 mg
33%
Magnesium124 mg
30%
Phosphorus564 mg
81%
Zinc2 mg
16%
Copper0.1 mg
16%
Manganese1 mg
35%
Selenium77 μg
140%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine3 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene46 μg—
Arginine3 g—
Aspartic acid4 g—
Beta carotene201 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.3 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride1 μg—
Fructose4 g—
Galactose0 g—
Glucose4 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine4 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats4 g—
Phenylalanine2 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol27 μg—
Serine2 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine2 g—
Total omega 31 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 300 calories

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

  • 57min
    Walking (3.5 mph)
  • 36min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 42min
    Swimming laps

Common questions

How many calories are in Cod Stir-Fry?

One serving of Cod Stir-Fry (1 serving) has 300 calories, which works out to 41 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Cod Stir-Fry high in protein?

Yes. It has 44 g of protein per serving, and 58% of its calories come from protein (15 g of protein per 100 calories).

Is Cod Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cod Stir-Fry?

161 mg per serving.

How much sugar is in Cod Stir-Fry?

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

More recipes

View all