⏱ 25 min totalPan-Seared Cod with Cherry Tomatoes and Basil
Per 1 serving · 354 g · 5 ingredients
of a 2,000 cal day
- Protein32g31% of calories
- Carbs6g6% of calories
- Fat29g63% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Pan-Seared Cod with Cherry Tomatoes and Basil (354 g) has 406 calories, with 32 g of protein, 6 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (64% DV), Vitamin C (26% DV) and Vitamin E (39% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 55%, 20% and 24% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin C26%
- Vitamin E39%
- Vitamin K42%
- Niacin28%
- Vitamin B641%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin D10%
- Thiamine18%
- Riboflavin (B2)11%
- Iron17%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat20%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
1 cup cherry tomatoes Cherry tomatoes
2 tbsp, chopped Basil
2 tbsp Olive oil- 🥄½ tsp Salt
Directions
- 1
Season the cod fillets with salt on both sides.
- 2
Heat half of olive oil in a skillet over medium-high heat.
- 3
Add the cod fillets to the skillet and cook for 3-4 minutes on each side, until the fish is cooked through. Remove from the skillet and set aside.
- 4
In the same skillet, add the remaining olive oil.
- 5
Add the cherry tomatoes and cook for 3-4 minutes until they start to soften.
- 6
Stir in the chopped basil and cook for an additional 1 minute.
- 7
Place the cooked cod back into the skillet with the tomatoes and basil, spooning the tomato mixture over the fish.
- 8
Serve immediately, garnished with additional fresh basil if desired.
Vitamins & minerals
Amounts for 1 serving (354 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 97 μg | 11% |
| Vitamin C | 23 mg | 26% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 6 mg | 39% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 38 μg | 9% |
| Vitamin B12 | 2 μg | 65% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 122 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 1 mg | 17% |
| Potassium | 1,072 mg | 23% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 384 mg | 55% |
| Zinc | 1 mg | 10% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.3 mg | 12% |
| Selenium | 56 μg | 102% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 150 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 836 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 | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 3,834 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 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 406 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Pan-Seared Cod with Cherry Tomatoes and Basil?
One serving of Pan-Seared Cod with Cherry Tomatoes and Basil (1 serving) has 406 calories, which works out to 115 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Pan-Seared Cod with Cherry Tomatoes and Basil high in protein?
Yes. It has 32 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).
Is Pan-Seared Cod with Cherry Tomatoes and Basil keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Pan-Seared Cod with Cherry Tomatoes and Basil?
1263 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan-Seared Cod with Cherry Tomatoes and Basil?
3.9 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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