⏱ 35 min totalLemon and Thyme Cod
Per 1 serving · 170 g · 9 ingredients
of a 2,000 cal day
- Protein26g30% of calories
- Carbs30g35% of calories
- Fat13g34% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Lemon and Thyme Cod (170 g) has 343 calories, with 26 g of protein, 30 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (35% of calories). It is high in protein (52% DV), niacin (31% DV) and Vitamin B6 (33% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 24% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Niacin31%
- Vitamin B633%
- Vitamin B1244%
- Magnesium26%
- Phosphorus58%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E12%
- Thiamine11%
- Riboflavin (B2)13%
- Folate (B9)12%
- Pantothenic acid12%
Watch
20%+ of the daily value
- Saturated fat31%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Wild rice
4 oz Atlantic cod- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Olive oil
¾ tbsp Butter
¹⁄₁₆ tsp Thyme
³⁄₁₆ tsp Garlic
⅜ tsp Lemon juice
Directions
- 1
Prepare the wild rice according to the package instructions.
- 2
Pat the cod fillets dry with a paper towel and season them with salt and pepper.
- 3
Heat the olive oil in a medium nonstick sauté pan. Cook the fillets for about 3 minutes on each side, or until they start to flake and turn golden brown. Place the fillets on a plate and cover with aluminum foil to keep warm.
- 4
In the same sauté pan, warm the butter, thyme, garlic, and lemon juice until the butter is melted. Drizzle this mixture over the cod fillets and serve with the prepared rice.
Vitamins & minerals
Amounts for 1 serving (170 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 87 μg | 10% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 90 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 1 mg | 16% |
| Potassium | 646 mg | 14% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 407 mg | 58% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 24% |
| Selenium | 39 μg | 71% |
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 | 23 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 85 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 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 343 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Lemon and Thyme Cod?
One serving of Lemon and Thyme Cod (1 serving) has 343 calories, which works out to 202 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Lemon and Thyme Cod high in protein?
Yes. It has 26 g of protein per serving, and 30% of its calories come from protein (7.6 g of protein per 100 calories).
Is Lemon and Thyme Cod keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon and Thyme Cod?
104 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lemon and Thyme Cod?
1.1 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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