⏱ 25 min totalLemon Dill Cod with Yogurt Sauce
Per 1 serving · 179 g · 7 ingredients
of a 2,000 cal day
- Protein26g67% of calories
- Carbs3.1g8% of calories
- Fat4.4g25% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Lemon Dill Cod with Yogurt Sauce (179 g) has 162 calories, with 26 g of protein, 3.1 g of carbohydrates and 4.4 g of fat. Most of its energy comes from protein (67% of calories). It is high in protein (53% DV), Vitamin B6 (26% DV) and Vitamin B12 (62% DV).
High in
20%+ of the daily value
- Protein53%
- Vitamin B626%
- Vitamin B1262%
- Phosphorus45%
- Selenium79%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Niacin15%
- Choline15%
- Potassium12%
- Magnesium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic cod- 🥄¼ dash Salt
¼ tsp Garlic powder
¼ tbsp Olive oil
¼ cup Greek yogurt
¾ tsp Lemon zest
¼ tsp Dill
Directions
- 1
Pat the cod dry. Season both sides with a little salt and about half of the garlic powder.
- 2
Heat oil in a nonstick skillet over medium heat. Add the cod and cook 4–5 minutes per side until the fish is opaque and flakes easily with a fork.
- 3
While the fish cooks, stir together the yogurt, lemon zest, dill, and the remaining garlic powder until smooth.
- 4
Transfer the cod to plates.
- 5
Spoon the lemon-dill yogurt sauce over the fish and serve immediately.
Vitamins & minerals
Amounts for 1 serving (179 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 13 μg | 3% |
| Vitamin B12 | 1 μg | 62% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 84 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 85 mg | 8% |
| Iron | 1 mg | 6% |
| Potassium | 566 mg | 12% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 314 mg | 45% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 6% |
| Manganese | 0 mg | 1% |
| Selenium | 44 μg | 79% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.4 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 162 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 19minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Lemon Dill Cod with Yogurt Sauce?
One serving of Lemon Dill Cod with Yogurt Sauce (1 serving) has 162 calories, which works out to 91 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Lemon Dill Cod with Yogurt Sauce high in protein?
Yes. It has 26 g of protein per serving, and 67% of its calories come from protein (16 g of protein per 100 calories).
Is Lemon Dill Cod with Yogurt Sauce keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Lemon Dill Cod with Yogurt Sauce?
122 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lemon Dill Cod with Yogurt Sauce?
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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