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 Fat
    Amount Per Serving 7g
    % Daily Value 9%
    • Saturated Fat
      Amount Per Serving 3.164g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.36g
    • Monounsaturated Fat
      Amount Per Serving 1.654g
  • Cholesterol
    Amount Per Serving 76mg
    % Daily Value 25%
  • Sodium
    Amount Per Serving 254mg
    % Daily Value 11%
  • Total Carbohydrate
    Amount Per Serving 10.84g
    % Daily Value 4%
    • Dietary Fiber
      Amount Per Serving 0.7g
      % Daily Value 3%
    • Total Sugars
      Amount Per Serving 1.01g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 32.4g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 6mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 11mg
    % Daily Value 12%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 3mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 7mg
    % Daily Value 39%
  • Potassium
    Amount 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.

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