⏱ 35 min totalCod with Pineapple Avocado Salsa
Per 1 serving · 251 g · 10 ingredients
of a 2,000 cal day
- Protein22g45% of calories
- Carbs12g25% of calories
- Fat6.3g29% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Cod with Pineapple Avocado Salsa (251 g) has 187 calories, with 22 g of protein, 12 g of carbohydrates and 6.3 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (44% DV), Vitamin C (33% DV) and Vitamin K (41% DV). Keep an eye on sodium, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Vitamin C33%
- Vitamin K41%
- Niacin20%
- Vitamin B635%
- Vitamin B1243%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin E11%
- Thiamine10%
- Riboflavin (B2)14%
- Folate (B9)16%
- Pantothenic acid17%
Watch
20%+ of the daily value
- Sodium28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic cod
¼ cup, chunks Pineapple
¼ cup, sliced Avocado
¼ cup slices Cucumber
¼ small raw Red onion
½ tbsp Lime juice- 🥄¼ tsp Salt
¼ spray , about 1/3 second Cooking spray
½ dash Black pepper
¼ cup Spinach
Directions
- 1
Preheat the oven to 400°F.
- 2
In a small bowl, combine pineapple, avocado, cucumber, red onion, half of the lime juice, and a pinch of salt. Mix until well incorporated and set aside to allow flavors to meld.
- 3
Lightly grease a baking dish with cooking spray. Season the cod with salt, pepper, and remaining lime juice, then place in the baking dish. Bake until the cod is opaque and flakes easily with a fork, about 15-20 minutes.
- 4
Remove the cod from the oven and top with the prepared salsa before serving. Serve over a bed of spinach and enjoy!
Vitamins & minerals
Amounts for 1 serving (251 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 54 μg | 6% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 49 μg | 41% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 62 μg | 16% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 45 mg | 4% |
| Iron | 1 mg | 13% |
| Potassium | 780 mg | 17% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 263 mg | 38% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 24% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 473 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 187 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 16minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Cod with Pineapple Avocado Salsa?
One serving of Cod with Pineapple Avocado Salsa (1 serving) has 187 calories, which works out to 74 calories per 100 g. That is about 9.3% of a 2,000-calorie day.
Is Cod with Pineapple Avocado Salsa high in protein?
Yes. It has 22 g of protein per serving, and 45% of its calories come from protein (12 g of protein per 100 calories).
Is Cod with Pineapple Avocado Salsa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 25% 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 Pineapple Avocado Salsa?
652 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cod with Pineapple Avocado Salsa?
4.9 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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