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Spicy Cod, Roasted Potatoes, and Broccoli⏱ 55 min total
Recipes

Spicy Cod, Roasted Potatoes, and Broccoli

Per 1 serving · 494 g · 7 ingredients

Calories
346
17%
of a 2,000 cal day
  • Protein
    40g
    45% of calories
  • Carbs
    38g
    42% of calories
  • Fat
    4.9g
    12% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low saturated fat

At a glance

One serving of Spicy Cod, Roasted Potatoes, and Broccoli (494 g) has 346 calories, with 40 g of protein, 38 g of carbohydrates and 4.9 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (80% DV), dietary fiber (28% DV) and Vitamin C (192% DV). Keep an eye on cholesterol, which provides 26% of the daily value.

Per 100 g
70cal
low energy density
Protein per 100 cal
12g
Net carbs
30g
carbs minus fiber
Fiber
7.9g
4.1 g sugar

High in

20%+ of the daily value

  • Protein80%
  • Dietary fiber28%
  • Vitamin C192%
  • Vitamin E21%
  • Vitamin K139%
  • Thiamine29%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Vitamin D11%
  • Calcium12%
  • Zinc18%

Watch

20%+ of the daily value

  • Cholesterol26%

Ingredients

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

Directions

Prep 15 minCook 40 min
  1. 1

    Preheat the oven to 400°F.

  2. 2

    Chop the potatoes and broccoli into chunks.

  3. 3

    Place the vegetables on a nonstick baking sheet or line with parchment paper/aluminum foil. Spray with olive oil, add salt and pepper, and mix to coat evenly.

  4. 4

    Roast the vegetables in the oven for about 25 minutes until the potatoes are soft and the broccoli edges are browned.

  5. 5

    While the vegetables roast, rub the cod with olive oil, smoked paprika, salt, pepper, and a pinch of cayenne pepper.

  6. 6

    Place the cod on a nonstick baking sheet and bake in the oven for 18 to 20 minutes until the flesh turns white.

  7. 7

    Serve by adding a portion of roasted vegetables and a few pieces of cod fillet to each plate. Enjoy!

Vitamins & minerals

Amounts for 1 serving (494 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A105 μg
12%
Vitamin C173 mg
192%
Vitamin D2 μg
11%
Vitamin E3 mg
21%
Vitamin K167 μg
139%
Thiamine0.3 mg
29%
Riboflavin (B2)0.3 mg
27%
Niacin7 mg
41%
Vitamin B61 mg
95%
Folate (B9)137 μg
34%
Vitamin B122 μg
68%
Pantothenic acid2 mg
34%
Choline167 mg
30%

Minerals

NutrientAmount% Daily Value
Calcium125 mg
12%
Iron3 mg
41%
Potassium1,914 mg
41%
Magnesium128 mg
31%
Phosphorus563 mg
80%
Zinc2 mg
18%
Copper0.3 mg
33%
Manganese1 mg
28%
Selenium65 μg
117%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene48 μg—
Arginine2 g—
Aspartic acid5 g—
Beta carotene936 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—
Fructose2 g—
Galactose0 g—
Glucose1 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.3 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0.3 g—
Methionine1 g—
Monounsaturated fats2 g—
Phenylalanine2 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol22 μg—
Serine2 g—
Starch23 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.3 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 346 calories

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

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Spicy Cod, Roasted Potatoes, and Broccoli?

One serving of Spicy Cod, Roasted Potatoes, and Broccoli (1 serving) has 346 calories, which works out to 70 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Spicy Cod, Roasted Potatoes, and Broccoli high in protein?

Yes. It has 40 g of protein per serving, and 45% of its calories come from protein (12 g of protein per 100 calories).

Is Spicy Cod, Roasted Potatoes, and Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spicy Cod, Roasted Potatoes, and Broccoli?

191 mg per serving.

How much sugar is in Spicy Cod, Roasted Potatoes, and Broccoli?

4.1 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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