⏱ 25 min total

Lemon Pepper Cod with Steamed Broccoli

Name: Lemon Pepper Cod with Steamed Broccoli
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz Atlantic cod; 1 cup chopped Broccoli; 2 tbsp Lemon juice; 1 tbsp Parsley; ½ tsp Black pepper; 1 dash Salt; 1 tbsp Olive oil

Per 1 serving · 310 g · 7 ingredients

Calories

300

15%
of a 2,000 cal day

Protein
33g
44% of calories
Carbs
9g
12% of calories
Fat
15g
45% of calories

Portion

✓ Protein-dense

At a glance

One serving of Lemon Pepper Cod with Steamed Broccoli (310 g) has 300 calories, with 33 g of protein, 9 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (66% DV), Vitamin C (111% DV) and Vitamin E (25% DV). Keep an eye on cholesterol, which provides 24% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

2.9g

2.3 g sugar

High in

20%+ of the daily value

Protein66%
Vitamin C111%
Vitamin E25%
Vitamin K137%
Niacin26%
Vitamin B643%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin D10%
Thiamine15%
Riboflavin (B2)17%
Pantothenic acid16%
Magnesium19%

Watch

20%+ of the daily value

Cholesterol24%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Season the cod fillets with lemon juice, salt, and pepper on both sides.
2
Heat a non-stick skillet over medium heat. Add the cod fillets and cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
3
While the cod is cooking, steam the broccoli florets in a pot with about an inch of water on medium high heat for about 5 minutes or until tender.
4
Once the cod is cooked, remove from the skillet and sprinkle with chopped parsley.
5
Serve the cod fillets hot with the steamed broccoli on the side. Drizzle any remaining lemon juice over the broccoli for added flavor.

Vitamins & minerals

Amounts for 1 serving (310 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	65 μg	7%
Vitamin C	100 mg	111%
Vitamin D	2 μg	10%
Vitamin E	4 mg	25%
Vitamin K	165 μg	137%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.2 mg	17%
Niacin	4 mg	26%
Vitamin B6	1 mg	43%
Folate (B9)	81 μg	20%
Vitamin B12	2 μg	65%
Pantothenic acid	1 mg	16%
Choline	130 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	82 mg	8%
Iron	2 mg	22%
Potassium	1,056 mg	22%
Magnesium	79 mg	19%
Phosphorus	412 mg	59%
Zinc	1 mg	11%
Copper	0.1 mg	10%
Manganese	0.3 mg	15%
Selenium	59 μg	107%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	23 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	524 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	0.4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.2 g	—
Leucine	3 g	—
Lycopene	0.2 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 300 calories

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

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in Lemon Pepper Cod with Steamed Broccoli?

One serving of Lemon Pepper Cod with Steamed Broccoli (1 serving) has 300 calories, which works out to 97 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Lemon Pepper Cod with Steamed Broccoli high in protein?

Yes. It has 33 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).

Is Lemon Pepper Cod with Steamed Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 12% 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 Pepper Cod with Steamed Broccoli?

280 mg per serving.

How much sugar is in Lemon Pepper Cod with Steamed Broccoli?

2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (310 g)

Calories300

% Daily Value*

Total fat 15g	19%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 73mg	24%
Sodium 280mg	12%
Total carbohydrate 9g	3%
Dietary fiber 2.9g	10%
Total sugars 2.3g
Protein 33g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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