⏱ 30 min totalPan-Seared Cod with Lemon Dill Potatoes
Per 1 serving · 279 g · 7 ingredients
of a 2,000 cal day
- Protein23g34% of calories
- Carbs27g40% of calories
- Fat7.7g26% of calories
- ✓ Protein-dense
At a glance
One serving of Pan-Seared Cod with Lemon Dill Potatoes (279 g) has 271 calories, with 23 g of protein, 27 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (47% DV), Vitamin C (37% DV) and niacin (25% DV).
High in
20%+ of the daily value
- Protein47%
- Vitamin C37%
- Niacin25%
- Vitamin B656%
- Vitamin B1243%
- Iron21%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin E12%
- Thiamine16%
- Riboflavin (B2)11%
- Pantothenic acid12%
- Choline17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, diced Potato
4 oz Atlantic cod- 🥄⅛ tsp Salt
¼ tsp Black pepper
½ tbsp Olive oil
½ tbsp Lemon juice
½ tsp Dill
Directions
- 1
Bring a medium pot of well-salted water to a boil. Add the potatoes and simmer until fork-tender, 10–12 minutes; drain well and let steam off excess moisture.
- 2
Pat the cod dry. Season both sides lightly with salt and black pepper.
- 3
Heat the olive oil in a nonstick skillet over medium-high heat. Add the cod and sear until opaque and it flakes easily with a fork, 3–4 minutes per side; transfer to plates.
- 4
In a bowl, toss the warm potatoes with lemon juice, chopped dill, and a few grinds of black pepper. Adjust salt to taste.
- 5
Serve the cod alongside the lemon-dill potatoes.
Vitamins & minerals
Amounts for 1 serving (279 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 34 mg | 37% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 34 μg | 8% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 2 mg | 21% |
| Potassium | 1,115 mg | 24% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 317 mg | 45% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.3 mg | 13% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 271 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Pan-Seared Cod with Lemon Dill Potatoes?
One serving of Pan-Seared Cod with Lemon Dill Potatoes (1 serving) has 271 calories, which works out to 97 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Pan-Seared Cod with Lemon Dill Potatoes high in protein?
Yes. It has 23 g of protein per serving, and 34% of its calories come from protein (8.6 g of protein per 100 calories).
Are Pan-Seared Cod with Lemon Dill Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pan-Seared Cod with Lemon Dill Potatoes?
361 mg per serving.
How much sugar is in Pan-Seared Cod with Lemon Dill Potatoes?
1.4 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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