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Pan-Seared Cod with Sautéed Mushrooms⏱ 20 min total
Recipes

Pan-Seared Cod with Sautéed Mushrooms

Per 1 serving · 271 g · 6 ingredients

Calories
364
18%
of a 2,000 cal day
  • Protein
    33g
    36% of calories
  • Carbs
    3.6g
    4% of calories
  • Fat
    25g
    60% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Pan-Seared Cod with Sautéed Mushrooms (271 g) has 364 calories, with 33 g of protein, 3.6 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (66% DV), Vitamin A (24% DV) and riboflavin (b2) (29% DV). Keep an eye on saturated fat and cholesterol, which provide 74% and 45% of the daily value.

Per 100 g
134cal
low energy density
Protein per 100 cal
9g
Net carbs
2g
carbs minus fiber
Fiber
1.4g
1.4 g sugar

High in

20%+ of the daily value

  • Protein66%
  • Vitamin A24%
  • Riboflavin (B2)29%
  • Niacin38%
  • Vitamin B638%
  • Vitamin B1268%

Good source of

10–19% of the daily value

  • Vitamin D14%
  • Vitamin E12%
  • Vitamin K17%
  • Thiamine16%
  • Magnesium16%
  • Zinc11%

Watch

20%+ of the daily value

  • Saturated fat74%
  • Cholesterol45%

Ingredients

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

Directions

Prep 5 minCook 15 min
  1. 1

    Season the cod fillets with salt and pepper and a pinch of dried thyme on both sides.

  2. 2

    In a large skillet, melt half of butter over medium-high heat.

  3. 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 cod from the skillet and set aside.

  4. 4

    In the same skillet, add the remaining tablespoon of butter.

  5. 5

    Add the sliced mushrooms to the skillet and sauté for 5-6 minutes, or until they are golden brown and tender.

  6. 6

    Sprinkle the remaining thyme over the mushrooms and stir well to combine.

  7. 7

    Serve the sautéed mushrooms over the pan-seared cod fillets and enjoy.

Vitamins & minerals

Amounts for 1 serving (271 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A217 μg
24%
Vitamin C4 mg
4%
Vitamin D2 μg
14%
Vitamin E2 mg
12%
Vitamin K21 μg
17%
Thiamine0.2 mg
16%
Riboflavin (B2)0.4 mg
29%
Niacin6 mg
38%
Vitamin B60.5 mg
38%
Folate (B9)28 μg
7%
Vitamin B122 μg
68%
Pantothenic acid1 mg
28%
Choline129 mg
23%

Minerals

NutrientAmount% Daily Value
Calcium60 mg
6%
Iron2 mg
29%
Potassium954 mg
20%
Magnesium65 mg
16%
Phosphorus416 mg
59%
Zinc1 mg
11%
Copper0.3 mg
33%
Manganese0.3 mg
12%
Selenium63 μg
115%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0.1 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene71 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride1 μg—
Fructose0.1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine3 g—
Lycopene0.2 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol211 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.4 g—
Total omega 61 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20.1 μg—
Vitamin D32 μg—

Burning 364 calories

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

  • 69min
    Walking (3.5 mph)
  • 44min
    Cycling (moderate)
  • 30min
    Running (6 mph)
  • 51min
    Swimming laps

Common questions

How many calories are in Pan-Seared Cod with Sautéed Mushrooms?

One serving of Pan-Seared Cod with Sautéed Mushrooms (1 serving) has 364 calories, which works out to 134 calories per 100 g. That is about 18% of a 2,000-calorie day.

Are Pan-Seared Cod with Sautéed Mushrooms high in protein?

Yes. It has 33 g of protein per serving, and 36% of its calories come from protein (9 g of protein per 100 calories).

Are Pan-Seared Cod with Sautéed Mushrooms 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 Sautéed Mushrooms?

254 mg per serving.

How much sugar is in Pan-Seared Cod with Sautéed Mushrooms?

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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