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
1 tbsp light mayonnaise
1 fl oz lime juice
1 1/2 tbsps butter
0.12 tsp onion powder
0.12 tsp pepper
2 tbsps parsley
1/2 cup bread crumbs
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.