⏱ 35 min total

Curried Cod

Name: Curried Cod
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ medium Onion; ½ tbsp Curry powder; ¼ tbsp Ginger root; 1 clove Garlic; ½ cup Chickpeas; ¼ dash Salt; ¼ tbsp Black pepper; ⅞ cup Tomatoes; 4 oz Atlantic cod; 1 tbsp Cilantro; ¼ fruit without seeds Lemon

Per 1 serving · 512 g · 12 ingredients

Calories

299

15%
of a 2,000 cal day

Protein
29g
37% of calories
Carbs
33g
41% of calories
Fat
7.7g
22% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Curried Cod (512 g) has 299 calories, with 29 g of protein, 33 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (58% DV), dietary fiber (47% DV) and Vitamin C (57% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

58cal

very low energy density

Protein per 100 cal

9.8g

Net carbs

20g

carbs minus fiber

Fiber

13g

6.7 g sugar

High in

20%+ of the daily value

Protein58%
Dietary fiber47%
Vitamin C57%
Vitamin E21%
Thiamine115%
Niacin26%

Good source of

10–19% of the daily value

Vitamin K14%
Riboflavin (B2)12%
Folate (B9)16%
Pantothenic acid18%
Calcium18%
Zinc17%

Watch

20%+ of the daily value

Sodium30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Heat the olive oil in a large, lidded frying pan over high heat. Add the chopped onion and cook until softened. Stir in the curry powder, ginger, and garlic, and cook until fragrant, about 1-2 minutes.
2
Add the diced tomatoes and chickpeas, season with salt and pepper, and cook until the mixture thickens slightly, about 8-10 minutes.
3
Place the cod on top of the mixture, cover, and cook until the fish is cooked through, about 5-10 minutes.
4
Scatter lemon zest and chopped cilantro over the dish. Serve with lemon wedges for squeezing over.

Vitamins & minerals

Amounts for 1 serving (512 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	61 μg	7%
Vitamin C	52 mg	57%
Vitamin D	1 μg	7%
Vitamin E	3 mg	21%
Vitamin K	17 μg	14%
Thiamine	1 mg	115%
Riboflavin (B2)	0.2 mg	12%
Niacin	4 mg	26%
Vitamin B6	1 mg	94%
Folate (B9)	63 μg	16%
Vitamin B12	1 μg	43%
Pantothenic acid	1 mg	18%
Choline	132 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	182 mg	18%
Iron	4 mg	52%
Potassium	1,203 mg	26%
Magnesium	108 mg	26%
Phosphorus	394 mg	56%
Zinc	2 mg	17%
Copper	0.5 mg	51%
Manganese	2 mg	73%
Selenium	43 μg	79%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	570 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	12 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	5,328 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 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 μg	—
Vitamin D3	1 μg	—

Burning 299 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in Curried Cod?

One serving of Curried Cod (1 serving) has 299 calories, which works out to 58 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Curried Cod high in protein?

Yes. It has 29 g of protein per serving, and 37% of its calories come from protein (9.8 g of protein per 100 calories).

Is Curried Cod keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curried Cod?

680 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Curried Cod?

6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (512 g)

Calories299

% Daily Value*

Total fat 7.7g	10%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 49mg	16%
Sodium 680mg	30%
Total carbohydrate 33g	12%
Dietary fiber 13g	47%
Total sugars 6.7g
Protein 29g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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