⏱ 25 min totalCod with Fennel and Orange Salad
Per 1 serving · 395 g · 8 ingredients
of a 2,000 cal day
- Protein32g39% of calories
- Carbs17g21% of calories
- Fat15g40% of calories
- ✓ Protein-dense
At a glance
One serving of Cod with Fennel and Orange Salad (395 g) has 335 calories, with 32 g of protein, 17 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (64% DV), Vitamin C (67% DV) and Vitamin E (25% DV). Keep an eye on sodium and cholesterol, which provide 57% and 24% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin C67%
- Vitamin E25%
- Vitamin K53%
- Niacin27%
- Vitamin B639%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin D10%
- Thiamine16%
- Riboflavin (B2)15%
- Folate (B9)16%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium57%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
1 cup, sliced Fennel bulb
½ cup, sections Oranges
1 tbsp Dill- 🥄½ tsp Salt
¼ tsp Black pepper
1 tbsp Olive oil- 🥄2 tbsp White Wine Vinegar
Directions
- 1
Season the cod fillets with salt and pepper on both sides.
- 2
Heat oil in a non-stick pan over medium-high heat. Add the cod fillets and cook for about 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
- 3
While the cod is cooking, prepare the salad by combining the thinly sliced fennel, orange segments, chopped dill, and vinegar in a bowl.
- 4
Toss the salad gently to combine the ingredients well.
- 5
Serve the pan-seared cod fillets on plates and top with the fennel and orange salad. Garnish with additional dill if desired.
Vitamins & minerals
Amounts for 1 serving (395 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 74 μg | 8% |
| Vitamin C | 61 mg | 67% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 64 μg | 53% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 2 μg | 64% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 130 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 112 mg | 11% |
| Iron | 1 mg | 19% |
| Potassium | 1,238 mg | 26% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 403 mg | 58% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.3 mg | 14% |
| Selenium | 57 μg | 104% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 568 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 | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 20 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 | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 335 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Cod with Fennel and Orange Salad?
One serving of Cod with Fennel and Orange Salad (1 serving) has 335 calories, which works out to 85 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Cod with Fennel and Orange Salad high in protein?
Yes. It has 32 g of protein per serving, and 39% of its calories come from protein (9.6 g of protein per 100 calories).
Is Cod with Fennel and Orange Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 21% 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 Fennel and Orange Salad?
1301 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cod with Fennel and Orange Salad?
12 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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