⏱ 25 min totalCod with Wilted Kale & Mushrooms
Per 1 serving · 513 g · 11 ingredients
of a 2,000 cal day
- Protein28g23% of calories
- Carbs27g23% of calories
- Fat29g54% of calories
At a glance
One serving of Cod with Wilted Kale & Mushrooms (513 g) has 462 calories, with 28 g of protein, 27 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (56% DV), dietary fiber (24% DV) and Vitamin A (44% DV). Keep an eye on sodium and saturated fat, which provide 55% and 20% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Dietary fiber24%
- Vitamin A44%
- Vitamin C130%
- Vitamin E39%
- Vitamin K572%
Good source of
10–19% of the daily value
- Choline19%
- Calcium19%
- Zinc16%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Olive oil
1 large Onion
1 cup, pieces or slices White mushrooms
1 cloves, minced Garlic
1 cup, chopped Kale
1 tbsp Lemon juice
4 oz Atlantic cod- 🥄½ tsp Salt
½ tsp Black pepper
3 tbsp Parsley
½ cup slices Cucumber
Directions
- 1
Heat half of the olive oil in a large saucepan over medium heat.
- 2
Add the sliced onion and cook until translucent, about 3 to 4 minutes.
- 3
Add mushrooms and minced garlic, and cook until the mushrooms release their liquid and begin to brown, about 4 to 6 minutes.
- 4
Add kale and cook until wilted and the mushrooms are tender, about 5 to 7 minutes. Stir in lemon juice and half of the salt and half of the pepper. Remove from heat, cover, and keep warm.
- 5
Sprinkle the cod fillet with the remaining salt and pepper.
- 6
Heat the remaining olive oil in a large nonstick skillet over medium-high heat. Add the fish and cook until the flesh is opaque, about 2 to 4 minutes per side. Transfer the fish to a plate, add sliced cucumber, and top with the vegetable mixture.
- 7
Serve garnished with chopped parsley.
Vitamins & minerals
Amounts for 1 serving (513 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 400 μg | 44% |
| Vitamin C | 117 mg | 130% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 6 mg | 39% |
| Vitamin K | 687 μg | 572% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 167 μg | 42% |
| Vitamin B12 | 1 μg | 45% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 102 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 191 mg | 19% |
| Iron | 3 mg | 40% |
| Potassium | 1,420 mg | 30% |
| Magnesium | 105 mg | 25% |
| Phosphorus | 422 mg | 60% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 148% |
| Manganese | 1 mg | 42% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 42 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 4,576 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 | 3 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.2 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 462 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 88minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Cod with Wilted Kale & Mushrooms?
One serving of Cod with Wilted Kale & Mushrooms (1 serving) has 462 calories, which works out to 90 calories per 100 g. That is about 23% of a 2,000-calorie day.
Are Cod with Wilted Kale & Mushrooms high in protein?
It provides a solid 28 g of protein per serving (56% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Cod with Wilted Kale & Mushrooms keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 23% 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 Wilted Kale & Mushrooms?
1268 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cod with Wilted Kale & Mushrooms?
11 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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