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Parmesan Baked Cod⏱ 25 min total
Recipes

Parmesan Baked Cod

Per 1 serving · 221 g · 6 ingredients

Calories
257
13%
of a 2,000 cal day
  • Protein
    36g
    56% of calories
  • Carbs
    6.2g
    10% of calories
  • Fat
    10g
    35% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly
  • ✓ Sugar free

At a glance

One serving of Parmesan Baked Cod (221 g) has 257 calories, with 36 g of protein, 6.2 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (56% of calories). It is high in protein (72% DV), Vitamin C (26% DV) and niacin (23% DV). Keep an eye on cholesterol, which provides 30% of the daily value.

Per 100 g
116cal
low energy density
Protein per 100 cal
14g
Net carbs
4g
carbs minus fiber
Fiber
1.7g
0.1 g sugar

High in

20%+ of the daily value

  • Protein72%
  • Vitamin C26%
  • Niacin23%
  • Vitamin B637%
  • Vitamin B1276%
  • Choline21%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Vitamin D11%
  • Vitamin E13%
  • Vitamin K16%
  • Thiamine13%
  • Riboflavin (B2)15%

Watch

20%+ of the daily value

  • Cholesterol30%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Preheat the oven to 400°F. Line a baking sheet with parchment paper or foil.

  2. 2

    In a shallow bowl, combine the Parmesan, paprika, and parsley. Drizzle olive oil over the cod, ensuring both sides are coated, then press the fillets into the cheese mixture. Place on the baking sheet and sprinkle any remaining cheese mixture on top.

  3. 3

    Bake for 10-15 minutes, or until the fish is opaque in the thickest part.

  4. 4

    Serve with lemon wedges.

Vitamins & minerals

Amounts for 1 serving (221 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A100 μg
11%
Vitamin C24 mg
26%
Vitamin D2 μg
11%
Vitamin E2 mg
13%
Vitamin K19 μg
16%
Thiamine0.2 mg
13%
Riboflavin (B2)0.2 mg
15%
Niacin4 mg
23%
Vitamin B60.5 mg
37%
Folate (B9)15 μg
4%
Vitamin B122 μg
76%
Pantothenic acid0.4 mg
9%
Choline114 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium207 mg
21%
Iron1 mg
15%
Potassium805 mg
17%
Magnesium66 mg
16%
Phosphorus471 mg
67%
Zinc2 mg
15%
Copper0.1 mg
12%
Manganese0.1 mg
3%
Selenium63 μg
114%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene336 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol68 μg—
Serine2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.4 g—
Total omega 60.2 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 257 calories

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

  • 49min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 36min
    Swimming laps

Common questions

How many calories are in Parmesan Baked Cod?

One serving of Parmesan Baked Cod (1 serving) has 257 calories, which works out to 116 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Parmesan Baked Cod high in protein?

Yes. It has 36 g of protein per serving, and 56% of its calories come from protein (14 g of protein per 100 calories).

Is Parmesan Baked Cod keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Parmesan Baked Cod?

432 mg per serving.

How much sugar is in Parmesan Baked Cod?

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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