⏱ 25 min totalCod with Garlic Asparagus
Per 1 serving · 333 g · 6 ingredients
of a 2,000 cal day
- Protein34g32% of calories
- Carbs7.6g7% of calories
- Fat28g61% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Cod with Garlic Asparagus (333 g) has 415 calories, with 34 g of protein, 7.6 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (67% DV), Vitamin E (43% DV) and Vitamin K (60% DV). Keep an eye on saturated fat and cholesterol, which provide 20% and 24% of the daily value.
High in
20%+ of the daily value
- Protein67%
- Vitamin E43%
- Vitamin K60%
- Thiamine28%
- Riboflavin (B2)20%
- Niacin30%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C12%
- Vitamin D10%
- Pantothenic acid13%
- Magnesium18%
- Zinc14%
Watch
20%+ of the daily value
- Saturated fat20%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
8 spear, medium Asparagus
2 clove Garlic
2 tbsp Olive oil
½ tsp Black pepper- 🥄1 dash Salt
Directions
- 1
Heat half of olive oil in a large skillet over medium-high heat.
- 2
Season the cod fillets with salt and pepper on both sides.
- 3
Place the cod fillets in the skillet and cook for 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove the cod from the skillet and set aside.
- 4
In the same skillet, add the remaining olive oil and the minced garlic. Sauté for about 1 minute until fragrant.
- 5
Add the trimmed asparagus to the skillet and sauté for 4-5 minutes, stirring occasionally, until the asparagus is tender-crisp.
- 6
Serve the cod fillets alongside the garlic asparagus. Enjoy!
Vitamins & minerals
Amounts for 1 serving (333 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 69 μg | 8% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 71 μg | 60% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 79 μg | 20% |
| Vitamin B12 | 2 μg | 65% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 133 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 74 mg | 7% |
| Iron | 4 mg | 47% |
| Potassium | 999 mg | 21% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 423 mg | 60% |
| Zinc | 2 mg | 14% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.5 mg | 20% |
| Selenium | 60 μg | 109% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 578 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 | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 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 415 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Cod with Garlic Asparagus?
One serving of Cod with Garlic Asparagus (1 serving) has 415 calories, which works out to 125 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Cod with Garlic Asparagus high in protein?
Yes. It has 34 g of protein per serving, and 32% of its calories come from protein (8.1 g of protein per 100 calories).
Is Cod with Garlic Asparagus keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Cod with Garlic Asparagus?
251 mg per serving.
How much sugar is in Cod with Garlic Asparagus?
2.5 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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