⏱ 20 min totalPan-Seared Cod with Lemon Butter
Per 1 serving · 208 g · 6 ingredients
of a 2,000 cal day
- Protein31g34% of calories
- Carbs1.1g1% of calories
- Fat26g65% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Pan-Seared Cod with Lemon Butter (208 g) has 365 calories, with 31 g of protein, 1.1 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (61% DV), Vitamin E (22% DV) and niacin (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 55%, 47% and 35% of the daily value.
High in
20%+ of the daily value
- Protein61%
- Vitamin E22%
- Niacin22%
- Vitamin B632%
- Vitamin B1266%
- Choline21%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin D12%
- Thiamine10%
- Iron10%
- Potassium15%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat47%
- Cholesterol35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod
1 tbsp Olive oil
1 tbsp Butter- 🥄½ tsp Salt
½ tsp Black pepper
1 wedge yields Lemon juice
Directions
- 1
Pat the cod fillets dry with paper towels and season both sides with salt and pepper.
- 2
Heat olive oil in a large skillet over medium-high heat.
- 3
Add the cod fillets to the skillet and cook for 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove the fillets from the skillet and set aside.
- 4
In the same skillet, reduce the heat to medium and add butter. Allow it to melt and begin to bubble slightly.
- 5
Once the butter is melted, add a squeeze of lemon juice (optional) and stir to combine, creating a simple lemon butter.
- 6
Return the cod fillets to the skillet, spooning the lemon butter over the top. Cook for an additional 1 minute to warm through.
- 7
Serve the cod fillets hot, drizzled with the remaining lemon butter.
Vitamins & minerals
Amounts for 1 serving (208 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 118 μg | 13% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 14 μg | 3% |
| Vitamin B12 | 2 μg | 66% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 36 mg | 4% |
| Iron | 1 mg | 10% |
| Potassium | 726 mg | 15% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 351 mg | 50% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 6% |
| Selenium | 56 μg | 103% |
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 | 26 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 | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 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 | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 116 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 365 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Pan-Seared Cod with Lemon Butter?
One serving of Pan-Seared Cod with Lemon Butter (1 serving) has 365 calories, which works out to 175 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Pan-Seared Cod with Lemon Butter high in protein?
Yes. It has 31 g of protein per serving, and 34% of its calories come from protein (8.4 g of protein per 100 calories).
Is Pan-Seared Cod with Lemon Butter keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Pan-Seared Cod with Lemon Butter?
1257 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 Lemon Butter?
0.1 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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