⏱ 25 min total

Seared Cod with Minted Peas

Name: Seared Cod with Minted Peas
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz Atlantic cod; 1 cup Green peas; 1 ½ tsp Spearmint; 1 tbsp Lemon juice; ½ tsp Salt; 1 tbsp Olive oil; 1 tsp Butter

Per 1 serving · 343 g · 7 ingredients

Calories

401

20%
of a 2,000 cal day

Protein
38g
38% of calories
Carbs
20g
20% of calories
Fat
19g
43% of calories

Portion

✓ Protein-dense

At a glance

One serving of Seared Cod with Minted Peas (343 g) has 401 calories, with 38 g of protein, 20 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (75% DV), dietary fiber (22% DV) and Vitamin A (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 61%, 23% and 28% of the daily value.

Per 100 g

117cal

low energy density

Protein per 100 cal

9.4g

Net carbs

13g

carbs minus fiber

Fiber

6.3g

7.1 g sugar

High in

20%+ of the daily value

Protein75%
Dietary fiber22%
Vitamin A22%
Vitamin C36%
Vitamin E21%
Vitamin K38%

Good source of

10–19% of the daily value

Vitamin D11%
Riboflavin (B2)18%
Zinc17%

Watch

20%+ of the daily value

Sodium61%
Saturated fat23%
Cholesterol28%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Season the cod fillets with salt on both sides.
2
Heat a non-stick skillet over medium-high heat and add oil.
3
Place the cod fillets in the skillet and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
4
While the cod is cooking, bring a small pot of water to a boil and add the peas. Cook for 2-3 minutes until tender.
5
Drain the peas and return them to the pot. Add chopped mint, lemon juice, butter, and a pinch of salt. Stir to combine.
6
Serve the cod with the minted peas on the side, drizzling any remaining lemon juice over the fish.

Vitamins & minerals

Amounts for 1 serving (343 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	197 μg	22%
Vitamin C	32 mg	36%
Vitamin D	2 μg	11%
Vitamin E	3 mg	21%
Vitamin K	46 μg	38%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.2 mg	18%
Niacin	6 mg	36%
Vitamin B6	1 mg	40%
Folate (B9)	89 μg	22%
Vitamin B12	2 μg	64%
Pantothenic acid	1 mg	21%
Choline	149 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	65 mg	7%
Iron	3 mg	39%
Potassium	938 mg	20%
Magnesium	92 mg	22%
Phosphorus	459 mg	66%
Zinc	2 mg	17%
Copper	0.2 mg	23%
Manganese	1 mg	22%
Selenium	59 μg	107%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	27 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	1,649 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	0.2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.2 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	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	52 μg	—
Serine	1 g	—
Starch	6 g	—
Sucrose	6 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	0.1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 401 calories

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

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Seared Cod with Minted Peas?

One serving of Seared Cod with Minted Peas (1 serving) has 401 calories, which works out to 117 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Seared Cod with Minted Peas high in protein?

Yes. It has 38 g of protein per serving, and 38% of its calories come from protein (9.4 g of protein per 100 calories).

Are Seared Cod with Minted Peas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seared Cod with Minted Peas?

1401 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Seared Cod with Minted Peas?

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

Nutrition Facts

Serving size1 serving (343 g)

Calories401

% Daily Value*

Total fat 19g	24%
Saturated fat 4.6g	23%
Trans fat 0.2g
Cholesterol 83mg	28%
Sodium 1,401mg	61%
Total carbohydrate 20g	7%
Dietary fiber 6.3g	22%
Total sugars 7.1g
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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