⏱ 30 min totalRed Lobster Nantucket Baked Cod
Per 1 serving · 235 g · 9 ingredients
of a 2,000 cal day
- Protein25g37% of calories
- Carbs8.9g13% of calories
- Fat16g50% of calories
- ✓ Protein-dense
At a glance
One serving of Red Lobster Nantucket Baked Cod (235 g) has 261 calories, with 25 g of protein, 8.9 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (51% DV), Vitamin A (22% DV) and Vitamin C (54% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 46% and 29% of the daily value.
High in
20%+ of the daily value
- Protein51%
- Vitamin A22%
- Vitamin C54%
- Vitamin B633%
- Vitamin B1250%
- Phosphorus47%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin E13%
- Thiamine12%
- Riboflavin (B2)11%
- Niacin18%
- Choline15%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat46%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ tsp Salt
¼ tbsp Paprika
1 dash Black pepper
1 pinch Cayenne pepper
4 oz Atlantic cod
1 tbsp Butter
2 slice, medium Tomatoes
½ fruit without seeds Lemon
2 tbsp Parmesan cheese
Directions
- 1
Combine the salt, paprika, pepper, and cayenne in a small bowl and set aside.
- 2
Preheat the oven to 425°F. Cut the cod into 4 equal portions and place them in a 9x13-inch baking dish.
- 3
Melt the butter in the microwave for 10 to 20 seconds. Brush each fillet with butter, drizzle with lemon juice, and sprinkle the spice blend evenly over the top.
- 4
Arrange tomato slices over each fillet.
- 5
Sprinkle Parmesan cheese over the tomatoes, allowing some to fall on the fish.
- 6
Bake uncovered for 8 minutes, then broil on high for 6 to 8 minutes until the cheese begins to brown. Serve with rice if desired.
Vitamins & minerals
Amounts for 1 serving (235 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 201 μg | 22% |
| Vitamin C | 48 mg | 54% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 189 mg | 19% |
| Iron | 1 mg | 17% |
| Potassium | 703 mg | 15% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 331 mg | 47% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.1 mg | 5% |
| Selenium | 40 μg | 73% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 51 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 740 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 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 | 1,029 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 131 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 261 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Red Lobster Nantucket Baked Cod?
One serving of Red Lobster Nantucket Baked Cod (1 serving) has 261 calories, which works out to 111 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Red Lobster Nantucket Baked Cod high in protein?
Yes. It has 25 g of protein per serving, and 37% of its calories come from protein (9.7 g of protein per 100 calories).
Is Red Lobster Nantucket Baked Cod keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Red Lobster Nantucket Baked Cod?
819 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Red Lobster Nantucket Baked Cod?
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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