⏱ 20 min totalProsciutto-Wrapped Cod with Lemon Caper Spinach
Per 1 serving · 282 g · 10 ingredients
of a 2,000 cal day
- Protein39g47% of calories
- Carbs5.1g6% of calories
- Fat17g46% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Prosciutto-Wrapped Cod with Lemon Caper Spinach (282 g) has 317 calories, with 39 g of protein, 5.1 g of carbohydrates and 17 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (77% DV), Vitamin A (44% DV) and Vitamin C (23% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 45% and 42% of the daily value.
High in
20%+ of the daily value
- Protein77%
- Vitamin A44%
- Vitamin C23%
- Vitamin K244%
- Niacin25%
- Vitamin B643%
Good source of
10–19% of the daily value
- Vitamin D12%
- Vitamin E18%
- Thiamine16%
- Riboflavin (B2)17%
- Calcium10%
- Zinc10%
Watch
20%+ of the daily value
- Sodium34%
- Saturated fat45%
- Cholesterol42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic cod- 🥄½ dash Salt
½ dash Black pepper- 🥄¾ oz Prosciutto
1 tbsp Butter
1 cloves, minced Garlic
2 cup Spinach
1 tbsp, drained Capers
½ tsp Lemon juice
½ lemon Lemon zest
Directions
- 1
Pat the cod fillets completely dry with paper towels and season with salt and pepper, being cautious with the salt as prosciutto is salty.
- 2
Wrap the fillets with prosciutto, ensuring a tight but gentle wrap to avoid tearing.
- 3
Melt butter in a cast iron skillet or nonstick pan over medium heat.
- 4
Once the butter is hot, add the fillets and cook for 5 minutes per side, or until the fish flakes easily with a fork. Adjust cooking time based on fillet thickness.
- 5
Remove the fillets to a cooling rack to prevent sogginess.
- 6
With the burner still on medium, add garlic to the pan and stir for about 30 seconds. Add spinach, capers, and lemon juice, cooking until the spinach has wilted.
- 7
Transfer the spinach to plates, top with the fish, and sprinkle with lemon zest. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (282 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 400 μg | 44% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 293 μg | 244% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 43% |
| Folate (B9) | 131 μg | 33% |
| Vitamin B12 | 2 μg | 66% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 127 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 100 mg | 10% |
| Iron | 3 mg | 32% |
| Potassium | 1,064 mg | 23% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 384 mg | 55% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 27% |
| Selenium | 58 μg | 105% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,406 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 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 | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 317 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Prosciutto-Wrapped Cod with Lemon Caper Spinach?
One serving of Prosciutto-Wrapped Cod with Lemon Caper Spinach (1 serving) has 317 calories, which works out to 112 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Prosciutto-Wrapped Cod with Lemon Caper Spinach high in protein?
Yes. It has 39 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).
Is Prosciutto-Wrapped Cod with Lemon Caper Spinach keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Prosciutto-Wrapped Cod with Lemon Caper Spinach?
790 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Prosciutto-Wrapped Cod with Lemon Caper Spinach?
0.4 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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