Baked Cod Recipe With Nutrition Data and Calorie Count
Baked Cod
Tasty baked cod with a delicious creamy sauce.
Yields:
4 servings
Prep Time:
10 mins
Cook Time:
20 mins
Meal Type:
Main Dish
Rating:
Ingredients
- 1/3 second olive oil spray
- 2 tbsps parsley
- 1 1/2 tbsps butter
- 0.12 tsp pepper
- 0.12 tsp onion powder
- 1 tbsp light mayonnaise
- 1/2 cup bread crumbs
- 1 fl oz lime juice
- 1 1/2 lbs pacific cod
Directions
- Preheat oven to 425 °F (210 °C).
- Place fish in an 11 x 7" baking dish coated with cooking spray.
- Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish.
- Sprinkle with breadcrumbs; drizzle with butter.
- Bake at 425 °F for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.
- Note: based on a recipe from Cooking Light.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
243
% Daily Value*
-
Total FatAmount Per Serving 7g% Daily Value 9%
-
Saturated FatAmount Per Serving 3.164g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 1.36g
-
Monounsaturated FatAmount Per Serving 1.654g
-
-
CholesterolAmount Per Serving 76mg% Daily Value 25%
-
SodiumAmount Per Serving 254mg% Daily Value 11%
-
Total CarbohydrateAmount Per Serving 10.84g% Daily Value 4%
-
Dietary FiberAmount Per Serving 0.7g% Daily Value 3%
-
Total SugarsAmount Per Serving 1.01gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 32.4g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 6mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 11mg% Daily Value 12%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 3mg% Daily Value 0%
-
IronAmount Per Serving 7mg% Daily Value 39%
-
PotassiumAmount Per Serving 734mg% Daily Value 16%
Nutrition summary:
- Calories 243 KCal
- Fat 7 g
- Carbs 10.84 g
- Protein 32.4 g
There are 243 calories in 1 serving of Baked Cod.
How long would it take to burn off 243 KCal? |
|
---|---|
Basketball |
24 minutes |
Cycling (10 MPH) |
33 minutes |
Jogging |
20 minutes |
Running |
16 minutes |
Swimming (crawl, moderate pace) |
24 minutes |
Walking |
28 minutes |
Weight Training |
28 minutes |
Values estimated based on person weighing 160 lbs. |