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Garlic Cod with Roasted Potatoes⏱ 30 min total
Recipes

Garlic Cod with Roasted Potatoes

Per 1 serving · 341 g · 7 ingredients

Calories
388
19%
of a 2,000 cal day
  • Protein
    34g
    35% of calories
  • Carbs
    29g
    30% of calories
  • Fat
    15g
    35% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Garlic Cod with Roasted Potatoes (341 g) has 388 calories, with 34 g of protein, 29 g of carbohydrates and 15 g of fat. Most of its energy comes from protein (35% of calories). It is high in protein (68% DV), Vitamin C (38% DV) and Vitamin E (20% DV). Keep an eye on cholesterol, which provides 24% of the daily value.

Per 100 g
114cal
low energy density
Protein per 100 cal
8.7g
Net carbs
25g
carbs minus fiber
Fiber
4g
1.2 g sugar

High in

20%+ of the daily value

  • Protein68%
  • Vitamin C38%
  • Vitamin E20%
  • Thiamine23%
  • Niacin32%
  • Vitamin B674%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin D10%
  • Vitamin K10%
  • Riboflavin (B2)11%
  • Folate (B9)10%
  • Pantothenic acid15%

Watch

20%+ of the daily value

  • Cholesterol24%

Ingredients

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

Directions

Prep 10 minCook 20 min
  1. 1

    Preheat the oven to 425°F (220°C).

  2. 2

    In a large bowl, toss the potato wedges with half of olive oil, minced garlic cloves, and half of the rosemary. Season with salt and pepper to taste.

  3. 3

    Spread the potatoes in a single layer on a baking sheet. Roast in the preheated oven for 20 minutes, or until golden brown and crispy, turning halfway through.

  4. 4

    While the potatoes are roasting, heat the rest of the olive oil in a large skillet over medium-high heat.

  5. 5

    Season the cod fillets with salt, pepper, and the remaining dried rosemary. Add the remaining garlic to the skillet.

  6. 6

    Place the cod fillets in the skillet, skin-side down, and cook for about 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.

  7. 7

    Serve the cod fillets hot, alongside the roasted potatoes.

Vitamins & minerals

Amounts for 1 serving (341 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A22 μg
2%
Vitamin C34 mg
38%
Vitamin D2 μg
10%
Vitamin E3 mg
20%
Vitamin K11 μg
10%
Thiamine0.3 mg
23%
Riboflavin (B2)0.1 mg
11%
Niacin5 mg
32%
Vitamin B61 mg
74%
Folate (B9)40 μg
10%
Vitamin B122 μg
64%
Pantothenic acid1 mg
15%
Choline130 mg
24%

Minerals

NutrientAmount% Daily Value
Calcium72 mg
7%
Iron2 mg
29%
Potassium1,371 mg
29%
Magnesium93 mg
22%
Phosphorus441 mg
63%
Zinc1 mg
12%
Copper0.2 mg
27%
Manganese0.4 mg
18%
Selenium58 μg
105%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene2 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride0 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol20 μg—
Serine1 g—
Starch23 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.3 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 388 calories

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

  • 74min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Garlic Cod with Roasted Potatoes?

One serving of Garlic Cod with Roasted Potatoes (1 serving) has 388 calories, which works out to 114 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Garlic Cod with Roasted Potatoes high in protein?

Yes. It has 34 g of protein per serving, and 35% of its calories come from protein (8.7 g of protein per 100 calories).

Are Garlic Cod with Roasted Potatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garlic Cod with Roasted Potatoes?

258 mg per serving.

How much sugar is in Garlic Cod with Roasted Potatoes?

1.2 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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