⏱ 30 min totalFrench Style Cod with Black Olives
Per 1 serving · 502 g · 10 ingredients
of a 2,000 cal day
- Protein42g31% of calories
- Carbs16g12% of calories
- Fat34g57% of calories
- ✓ Protein-dense
At a glance
One serving of French Style Cod with Black Olives (502 g) has 524 calories, with 42 g of protein, 16 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (83% DV), dietary fiber (21% DV) and Vitamin A (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 38%, 77% and 43% of the daily value.
High in
20%+ of the daily value
- Protein83%
- Dietary fiber21%
- Vitamin A26%
- Vitamin C39%
- Vitamin E25%
- Thiamine130%
Good source of
10–19% of the daily value
- Vitamin D10%
- Vitamin K13%
- Folate (B9)11%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium38%
- Saturated fat77%
- Cholesterol43%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Butter
1 strip Bacon
¼ medium Onion
1 cloves, minced Garlic
4 ½ oz Atlantic cod
1 cup Tomatoes
4 small Black olives
½ cup, shredded Mozzarella cheese
1 tbsp Pine nuts
1 leaf, whole Basil
Directions
- 1
Melt the butter in a large frying pan over medium-high heat. Add the bacon and onion and fry for 2 minutes, or until the onion is starting to soften and the bacon is cooked. Add the garlic and cook for another 30 seconds.
- 2
Add the cod to the pan and fry, turning occasionally, for 2 minutes. Add the tomatoes and bring to a boil. Reduce the heat to a simmer and cook for 2–3 minutes.
- 3
Add the olives and mozzarella cheese. Remove the pan from the heat and allow the mozzarella to melt from the residual heat.
- 4
Serve the cod topped with the pine nuts and basil leaves. Enjoy!
Vitamins & minerals
Amounts for 1 serving (502 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 237 μg | 26% |
| Vitamin C | 35 mg | 39% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 2 mg | 130% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 42 μg | 11% |
| Vitamin B12 | 2 μg | 69% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 124 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 567 mg | 57% |
| Iron | 3 mg | 37% |
| Potassium | 1,165 mg | 25% |
| Magnesium | 105 mg | 25% |
| Phosphorus | 642 mg | 92% |
| Zinc | 3 mg | 30% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 44% |
| Selenium | 55 μg | 100% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 681 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 | 13 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 6,089 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 181 μg | — |
| Serine | 2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 524 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 100minWalking (3.5 mph)
- 63minCycling (moderate)
- 44minRunning (6 mph)
- 74minSwimming laps
Common questions
How many calories are in French Style Cod with Black Olives?
One serving of French Style Cod with Black Olives (1 serving) has 524 calories, which works out to 104 calories per 100 g. That is about 26% of a 2,000-calorie day.
Are French Style Cod with Black Olives high in protein?
Yes. It has 42 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).
Are French Style Cod with Black Olives keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in French Style Cod with Black Olives?
868 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in French Style Cod with Black Olives?
8.4 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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