⏱ 25 min totalGarlic and Herb Baked Cod
Per 1 serving · 195 g · 6 ingredients
of a 2,000 cal day
- Protein31g46% of calories
- Carbs2.9g4% of calories
- Fat15g50% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Garlic and Herb Baked Cod (195 g) has 272 calories, with 31 g of protein, 2.9 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (62% DV), Vitamin E (20% DV) and Vitamin K (60% DV). Keep an eye on cholesterol, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin E20%
- Vitamin K60%
- Niacin23%
- Vitamin B637%
- Vitamin B1264%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin D10%
- Thiamine13%
- Iron14%
- Potassium16%
- Magnesium14%
Watch
20%+ of the daily value
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat the oven to 400°F (200°C).
- 2
Place the cod fillets on a baking sheet lined with parchment paper.
- 3
In a small bowl, mix together the chopped parsley, minced garlic, olive oil, and black pepper.
- 4
Spread the garlic and herb mixture evenly over the top of each cod fillet.
- 5
Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- 6
Serve immediately, garnished with additional parsley if desired.
Vitamins & minerals
Amounts for 1 serving (195 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 37 μg | 4% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 72 μg | 60% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 18 μg | 5% |
| Vitamin B12 | 2 μg | 64% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 113 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 48 mg | 5% |
| Iron | 1 mg | 14% |
| Potassium | 762 mg | 16% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 358 mg | 51% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.3 mg | 11% |
| Selenium | 57 μg | 104% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 196 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 | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 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 272 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Garlic and Herb Baked Cod?
One serving of Garlic and Herb Baked Cod (1 serving) has 272 calories, which works out to 139 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Garlic and Herb Baked Cod high in protein?
Yes. It has 31 g of protein per serving, and 46% of its calories come from protein (11 g of protein per 100 calories).
Is Garlic and Herb Baked Cod keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Garlic and Herb Baked Cod?
251 mg per serving.
How much sugar is in Garlic and Herb Baked Cod?
0.1 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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