⏱ 35 min totalEasy Spicy Cod
Per 1 serving · 302 g · 6 ingredients
of a 2,000 cal day
- Protein32g73% of calories
- Carbs8.9g20% of calories
- Fat1.4g7% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
At a glance
One serving of Easy Spicy Cod (302 g) has 178 calories, with 32 g of protein, 8.9 g of carbohydrates and 1.4 g of fat. Most of its energy comes from protein (73% of calories). It is high in protein (65% DV), Vitamin K (31% DV) and niacin (31% DV). Keep an eye on sodium and cholesterol, which provide 45% and 24% of the daily value.
High in
20%+ of the daily value
- Protein65%
- Vitamin K31%
- Niacin31%
- Vitamin B651%
- Vitamin B1264%
- Choline23%
Good source of
10–19% of the daily value
- Vitamin D10%
- Vitamin E18%
- Thiamine15%
- Riboflavin (B2)12%
- Pantothenic acid11%
- Iron16%
Watch
20%+ of the daily value
- Sodium45%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
¼ spray , about 1/3 second Cooking spray
½ cup Salsa
½ tbsp Parsley- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 350°F.
- 2
Rinse and pat dry the cod fillets. Place them in a lightly greased casserole dish.
- 3
Pour the salsa over the fish and sprinkle with parsley, salt, and pepper.
- 4
Bake in the preheated oven for 30 minutes and serve warm.
Vitamins & minerals
Amounts for 1 serving (302 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 59 μg | 7% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 2 μg | 64% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 128 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 1 mg | 16% |
| Potassium | 1,082 mg | 23% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 390 mg | 56% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.2 mg | 8% |
| Selenium | 57 μg | 104% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 469 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 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 8,174 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 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 | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 178 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Easy Spicy Cod?
One serving of Easy Spicy Cod (1 serving) has 178 calories, which works out to 59 calories per 100 g. That is about 8.9% of a 2,000-calorie day.
Is Easy Spicy Cod high in protein?
Yes. It has 32 g of protein per serving, and 73% of its calories come from protein (18 g of protein per 100 calories).
Is Easy Spicy Cod keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Easy Spicy Cod?
1045 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Easy Spicy Cod?
5.1 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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