⏱ 70 min totalLentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette
Per 1 serving · 416 g · 15 ingredients
of a 2,000 cal day
- Protein47g49% of calories
- Carbs17g17% of calories
- Fat14g34% of calories
- ✓ Protein-dense
At a glance
One serving of Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette (416 g) has 379 calories, with 47 g of protein, 17 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (49% of calories). It is high in protein (93% DV), Vitamin C (32% DV) and Vitamin E (21% DV). Keep an eye on sodium and cholesterol, which provide 28% and 33% of the daily value.
High in
20%+ of the daily value
- Protein93%
- Vitamin C32%
- Vitamin E21%
- Vitamin K22%
- Thiamine24%
- Niacin35%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin D14%
- Riboflavin (B2)16%
- Pantothenic acid15%
- Zinc16%
- Manganese13%
Watch
20%+ of the daily value
- Sodium28%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Lentils
⅓ cup cherry tomatoes Cherry tomatoes- 🥄3 ⅓ olives Kalamata Olives
½ medium Scallions
³⁄₁₆ fruit without seeds Lemon
¼ cup Vegetable broth
1 fillet Atlantic cod- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
³⁄₁₆ tbsp, drained Capers
³⁄₁₆ tbsp chopped Shallots
³⁄₁₆ cloves, minced Garlic
³⁄₁₆ tsp Dijon mustard
³⁄₁₆ lemon yields Lemon juice
⅔ tbsp Olive oil
Directions
- 1
In a small bowl, whisk together the capers, shallots, garlic, Dijon, lemon juice, and a pinch of salt and pepper. While whisking, slowly stream in the olive oil until emulsified. Let stand 30 minutes (refrigerate if making ahead), then taste and adjust seasoning before serving.
- 2
Heat the oven to 400°F. In a baking dish, combine the lentils, cherry tomatoes, olives, scallions, and lemon slices. Pour in the vegetable broth so the lentils are mostly submerged, then bake until the lentils are just tender and the tomatoes begin to burst, about 30 minutes, stirring once halfway through.
- 3
Pat the cod dry, season both sides with salt and pepper, and nestle the fillets into the lentil mixture. Return to the oven and roast until the fish is opaque and flakes easily, 10 to 12 minutes. Serve hot with a generous drizzle of the lemon-caper vinaigrette.
Vitamins & minerals
Amounts for 1 serving (416 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 53 μg | 6% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 2 μg | 88% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 171 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 67 mg | 7% |
| Iron | 2 mg | 30% |
| Potassium | 1,258 mg | 27% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 535 mg | 76% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.3 mg | 13% |
| Selenium | 77 μg | 140% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 50 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 273 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 1,278 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 28 μg | — |
| Serine | 2 g | — |
| Starch | 8 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 379 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 45minCycling (moderate)
- 32minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette?
One serving of Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette (1 serving) has 379 calories, which works out to 91 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette high in protein?
Yes. It has 47 g of protein per serving, and 49% of its calories come from protein (12 g of protein per 100 calories).
Is Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette?
652 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil, Tomato & Olive Baked Cod with Lemon-Caper Vinaigrette?
2.1 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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