⏱ 25 min totalCod with Cilantro Lime Corn
Per 1 serving · 352 g · 7 ingredients
of a 2,000 cal day
- Protein35g34% of calories
- Carbs31g31% of calories
- Fat16g35% of calories
- ✓ Protein-dense
At a glance
One serving of Cod with Cilantro Lime Corn (352 g) has 390 calories, with 35 g of protein, 31 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (35% of calories). It is high in protein (70% DV), Vitamin C (22% DV) and Vitamin E (22% DV). Keep an eye on cholesterol, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin C22%
- Vitamin E22%
- Thiamine21%
- Niacin37%
- Vitamin B649%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin D10%
- Vitamin K10%
- Riboflavin (B2)16%
- Folate (B9)16%
- Pantothenic acid15%
Watch
20%+ of the daily value
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
1 cup Sweet corn
2 tbsp Lime juice
1 tbsp Cilantro
½ tsp, whole Cumin seed
1 tbsp Olive oil- 🥄1 dash Salt
Directions
- 1
Heat a non-stick skillet over medium-high heat and add the oil.
- 2
Season the cod fillets on both sides with salt.
- 3
Place the cod fillets in the skillet and cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove from the skillet and set aside.
- 4
In the same skillet, add the corn kernels and sauté for 3-5 minutes until they are heated through.
- 5
Add the lime juice, chopped cilantro, and cumin to the corn, stirring well to combine. Add salt to taste if desired. Cook for an additional 1-2 minutes.
- 6
Serve the pan-seared cod with the cilantro lime corn on the side.
Vitamins & minerals
Amounts for 1 serving (352 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 39 μg | 4% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 2 μg | 65% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 145 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 48 mg | 5% |
| Iron | 2 mg | 26% |
| Potassium | 1,051 mg | 22% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 450 mg | 64% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 11% |
| Selenium | 57 μg | 104% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 123 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 20 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Starch | 21 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 390 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Cod with Cilantro Lime Corn?
One serving of Cod with Cilantro Lime Corn (1 serving) has 390 calories, which works out to 111 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Cod with Cilantro Lime Corn high in protein?
Yes. It has 35 g of protein per serving, and 34% of its calories come from protein (8.9 g of protein per 100 calories).
Is Cod with Cilantro Lime Corn keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 31% 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 with Cilantro Lime Corn?
254 mg per serving.
How much sugar is in Cod with Cilantro Lime Corn?
3.9 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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