⏱ 20 min totalGarlic Butter Cod
Per 1 serving · 207 g · 6 ingredients
of a 2,000 cal day
- Protein31g35% of calories
- Carbs2.7g3% of calories
- Fat24g62% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Garlic Butter Cod (207 g) has 355 calories, with 31 g of protein, 2.7 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (62% DV), Vitamin A (24% DV) and niacin (22% DV). Keep an eye on saturated fat and cholesterol, which provide 74% and 45% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin A24%
- Niacin22%
- Vitamin B638%
- Vitamin B1266%
- Choline21%
Good source of
10–19% of the daily value
- Vitamin D13%
- Vitamin E12%
- Vitamin K12%
- Thiamine12%
- Iron11%
- Potassium16%
Watch
20%+ of the daily value
- Saturated fat74%
- Cholesterol45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Pat dry the cod fillets with paper towels to remove excess moisture.
- 2
Season both sides of the cod fillets with salt and pepper.
- 3
Heat butter in a large skillet over medium heat until melted and bubbling.
- 4
Add the minced garlic to the skillet and sauté for about 30 seconds until fragrant.
- 5
Place the cod fillets in the skillet and cook for 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
- 6
Sprinkle the chopped parsley over the cooked cod fillets and serve immediately.
Vitamins & minerals
Amounts for 1 serving (207 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 218 μg | 24% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 14 μg | 4% |
| Vitamin B12 | 2 μg | 66% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 118 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 51 mg | 5% |
| Iron | 1 mg | 11% |
| Potassium | 751 mg | 16% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 363 mg | 52% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 11% |
| Selenium | 57 μg | 105% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 80 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 | 1 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 | 3 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 211 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 355 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Garlic Butter Cod?
One serving of Garlic Butter Cod (1 serving) has 355 calories, which works out to 172 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Garlic Butter Cod high in protein?
Yes. It has 31 g of protein per serving, and 35% of its calories come from protein (8.7 g of protein per 100 calories).
Is Garlic Butter Cod keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Garlic Butter Cod?
252 mg per serving.
How much sugar is in Garlic Butter 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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