⏱ 20 min total

Pan-Seared Cod with Lemon and Dill

Name: Pan-Seared Cod with Lemon and Dill
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 6 oz Atlantic cod; 2 tbsp Lemon juice; 1 tbsp Dill; 1 tbsp Olive oil; ½ tsp Black pepper; 1 dash Salt

Per 1 serving · 216 g · 6 ingredients

Calories

268

13%
of a 2,000 cal day

Protein
31g
46% of calories
Carbs
2.8g
4% of calories
Fat
15g
50% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Pan-Seared Cod with Lemon and Dill (216 g) has 268 calories, with 31 g of protein, 2.8 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (61% DV), Vitamin E (21% DV) and niacin (22% DV). Keep an eye on cholesterol, which provides 24% of the daily value.

Per 100 g

124cal

low energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

0.4g

0.8 g sugar

High in

20%+ of the daily value

Protein61%
Vitamin E21%
Niacin22%
Vitamin B633%
Vitamin B1265%
Choline20%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin D10%
Thiamine11%
Iron11%
Potassium16%
Magnesium14%

Watch

20%+ of the daily value

Cholesterol24%

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Pat the cod fillets dry with paper towels and season both sides with black pepper and a dash of salt.
2
Heat olive oil in a large skillet over medium-high heat.
3
Add the cod fillets to the skillet and cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
4
Remove the skillet from heat and drizzle the lemon juice over the cooked cod fillets.
5
Sprinkle the chopped fresh dill over the top of the fillets.
6
Serve immediately, garnished with additional dill if desired.

Vitamins & minerals

Amounts for 1 serving (216 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	23 μg	3%
Vitamin C	14 mg	15%
Vitamin D	2 μg	10%
Vitamin E	3 mg	21%
Vitamin K	10 μg	8%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.1 mg	8%
Niacin	4 mg	22%
Vitamin B6	0.4 mg	33%
Folate (B9)	19 μg	5%
Vitamin B12	2 μg	65%
Pantothenic acid	0.3 mg	6%
Choline	113 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	35 mg	4%
Iron	1 mg	11%
Potassium	752 mg	16%
Magnesium	58 mg	14%
Phosphorus	350 mg	50%
Zinc	1 mg	7%
Copper	0.1 mg	7%
Manganese	0.2 mg	7%
Selenium	56 μg	102%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	4 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	0.3 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.2 μg	—
Lysine	3 g	—
Maltose	0 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	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 268 calories

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

51min
Walking (3.5 mph)
32min
Cycling (moderate)
22min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Pan-Seared Cod with Lemon and Dill?

One serving of Pan-Seared Cod with Lemon and Dill (1 serving) has 268 calories, which works out to 124 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Pan-Seared Cod with Lemon and Dill high in protein?

Yes. It has 31 g of protein per serving, and 46% of its calories come from protein (11 g of protein per 100 calories).

Is Pan-Seared Cod with Lemon and Dill keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.

How much sodium is in Pan-Seared Cod with Lemon and Dill?

248 mg per serving.

How much sugar is in Pan-Seared Cod with Lemon and Dill?

0.8 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 (216 g)

Calories268

% Daily Value*

Total fat 15g	19%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 73mg	24%
Sodium 248mg	11%
Total carbohydrate 2.8g	1%
Dietary fiber 0.4g	1%
Total sugars 0.8g
Protein 31g

* 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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