⏱ 25 min total

Roasted Cod with Spring Vegetables and Mint

Name: Roasted Cod with Spring Vegetables and Mint
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz Atlantic cod; ¼ cup Green peas; ½ medium Zucchini; ¼ head Romaine lettuce; 1 medium Scallions; 1 tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ½ cup hearts Artichoke; 1 tbsp Water; 1 tbsp Spearmint

Per 1 serving · 591 g · 11 ingredients

Calories

378

19%
of a 2,000 cal day

Protein
38g
39% of calories
Carbs
24g
25% of calories
Fat
16g
36% of calories

Portion

✓ Protein-dense

At a glance

One serving of Roasted Cod with Spring Vegetables and Mint (591 g) has 378 calories, with 38 g of protein, 24 g of carbohydrates and 16 g of fat. Most of its energy comes from protein (39% of calories). It is high in protein (76% DV), dietary fiber (49% DV) and Vitamin A (85% DV). Keep an eye on cholesterol, which provides 24% of the daily value.

Per 100 g

64cal

low energy density

Protein per 100 cal

10g

Net carbs

10g

carbs minus fiber

Fiber

14g

7.2 g sugar

High in

20%+ of the daily value

Protein76%
Dietary fiber49%
Vitamin A85%
Vitamin C46%
Vitamin E24%
Vitamin K188%

Good source of

10–19% of the daily value

Vitamin D10%
Calcium14%

Watch

20%+ of the daily value

Cholesterol24%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Preheat the oven to 450°F and position the rack in the middle.
2
Cut the cod into one piece per serving if not already. Thaw the peas. Peel and slice the zucchini into 1/2-inch thick moons. Slice the romaine crosswise into thin strips and the scallions into 1-inch pieces.
3
Place the fish on a rimmed baking sheet, drizzle with a quarter of the olive oil, and season with salt and pepper. Roast for 8 to 10 minutes until just cooked through.
4
While the fish is cooking, heat the remaining olive oil in a 12-inch skillet over medium-high heat until shimmering. Add the scallions, zucchini, artichoke hearts, salt, and pepper, and cook, stirring occasionally, for 4 minutes.
5
Stir in the thawed peas, romaine, and water. Cover and cook until the zucchini is tender, about 3 minutes. Stir in the mint.
6
Serve the fish over the vegetables and drizzle with additional olive oil if desired.

Vitamins & minerals

Amounts for 1 serving (591 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	767 μg	85%
Vitamin C	41 mg	46%
Vitamin D	2 μg	10%
Vitamin E	4 mg	24%
Vitamin K	226 μg	188%
Thiamine	0.4 mg	34%
Riboflavin (B2)	0.5 mg	36%
Niacin	6 mg	38%
Vitamin B6	1 mg	59%
Folate (B9)	356 μg	89%
Vitamin B12	2 μg	64%
Pantothenic acid	1 mg	20%
Choline	175 mg	32%

Minerals

Nutrient	Amount	% Daily Value
Calcium	142 mg	14%
Iron	5 mg	57%
Potassium	1,704 mg	36%
Magnesium	145 mg	34%
Phosphorus	527 mg	75%
Zinc	2 mg	20%
Copper	0.4 mg	39%
Manganese	1 mg	33%
Selenium	58 μg	106%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	7 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	8,803 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.4 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 378 calories

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

72min
Walking (3.5 mph)
45min
Cycling (moderate)
31min
Running (6 mph)
53min
Swimming laps

Common questions

How many calories are in Roasted Cod with Spring Vegetables and Mint?

One serving of Roasted Cod with Spring Vegetables and Mint (1 serving) has 378 calories, which works out to 64 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Roasted Cod with Spring Vegetables and Mint high in protein?

Yes. It has 38 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).

Is Roasted Cod with Spring Vegetables and Mint keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Cod with Spring Vegetables and Mint?

440 mg per serving.

How much sugar is in Roasted Cod with Spring Vegetables and Mint?

7.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (591 g)

Calories378

% Daily Value*

Total fat 16g	20%
Saturated fat 2.3g	12%
Trans fat 0g
Cholesterol 73mg	24%
Sodium 440mg	19%
Total carbohydrate 24g	9%
Dietary fiber 14g	49%
Total sugars 7.2g
Protein 38g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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