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Lemon Pepper Cod⏱ 25 min total
Recipes

Lemon Pepper Cod

Per 1 serving · 243 g · 4 ingredients

Calories
192
10%
of a 2,000 cal day
  • Protein
    41g
    90% of calories
  • Carbs
    0.8g
    2% of calories
  • Fat
    1.6g
    8% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sugar free

At a glance

One serving of Lemon Pepper Cod (243 g) has 192 calories, with 41 g of protein, 0.8 g of carbohydrates and 1.6 g of fat. Most of its energy comes from protein (90% of calories). It is high in protein (82% DV), niacin (30% DV) and Vitamin B6 (43% DV). Keep an eye on cholesterol, which provides 33% of the daily value.

Per 100 g
79cal
low energy density
Protein per 100 cal
21g
Net carbs
1g
carbs minus fiber
Fiber
0g
0.3 g sugar

High in

20%+ of the daily value

  • Protein82%
  • Niacin30%
  • Vitamin B643%
  • Vitamin B1288%
  • Choline27%
  • Potassium21%

Good source of

10–19% of the daily value

  • Vitamin D14%
  • Vitamin E10%
  • Thiamine14%
  • Riboflavin (B2)11%
  • Iron11%
  • Magnesium18%

Watch

20%+ of the daily value

  • Cholesterol33%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Preheat the oven to 350°F and line a baking tray with aluminum foil.

  2. 2

    Place the cod fillets on the foil, season with salt and pepper, and drizzle with lemon juice.

  3. 3

    Bake in the oven for 10-15 minutes, or until the thickest part of the fillet flakes easily with a fork.

  4. 4

    Serve hot and enjoy.

Vitamins & minerals

Amounts for 1 serving (243 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A28 μg
3%
Vitamin C7 mg
8%
Vitamin D2 μg
14%
Vitamin E2 mg
10%
Vitamin K0.3 μg
0%
Thiamine0.2 mg
14%
Riboflavin (B2)0.1 mg
11%
Niacin5 mg
30%
Vitamin B61 mg
43%
Folate (B9)19 μg
5%
Vitamin B122 μg
88%
Pantothenic acid0.4 mg
8%
Choline151 mg
27%

Minerals

NutrientAmount% Daily Value
Calcium38 mg
4%
Iron1 mg
11%
Potassium967 mg
21%
Magnesium75 mg
18%
Phosphorus470 mg
67%
Zinc1 mg
9%
Copper0.1 mg
8%
Manganese0 mg
1%
Selenium76 μg
139%
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 carotene0.3 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.3 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine4 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats0.2 g—
Phenylalanine2 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol28 μg—
Serine2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.4 g—
Total omega 60 g—
Tryptophan0.5 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 192 calories

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

  • 36min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Lemon Pepper Cod?

One serving of Lemon Pepper Cod (1 serving) has 192 calories, which works out to 79 calories per 100 g. That is about 9.6% of a 2,000-calorie day.

Is Lemon Pepper Cod high in protein?

Yes. It has 41 g of protein per serving, and 90% of its calories come from protein (21 g of protein per 100 calories).

Is Lemon Pepper Cod keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Lemon Pepper Cod?

202 mg per serving.

How much sugar is in Lemon Pepper Cod?

0.3 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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