Cod with Vegetables and Grains Soup Recipe With Nutrition Data and Calorie Count

Cod with Vegetables and Grains Soup

Satisfying soup loaded with nutrients.

Yields:

6 servings

Prep Time:

20 mins

Cook Time:

40 mins

Meal Type:

Soup

Rating:

Ingredients

1 medium zucchini
2 cups chopped kale
2 cups chopped carrots
1/2 cup dry jasmine rice
1/4 cup dry whole grains
12 oz cod fillet
8 cups low sodium vegetable broth
1 raw medium vidalia onion

Directions

Chop the vegetables and fish.
Sauté the onions until translucent. Add broth and bring to a boil.
Add grains and rice. Cook for 20 minutes, stirring occasionally.
Add zucchini and carrots. Cook until tender.
Add cod and cook until opaque.
Add kale and cook until slightly wilted.
Serve in a bowl.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 188

% Daily Value*

Total Fat

Amount Per Serving 1.04g

% Daily Value 1%
- Saturated Fat
  
  Amount Per Serving 0.346g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.185g
- Monounsaturated Fat
  
  Amount Per Serving 0.049g
Cholesterol

Amount Per Serving 22mg

% Daily Value 7%
Sodium

Amount Per Serving 260mg

% Daily Value 11%
Total Carbohydrate

Amount Per Serving 30.49g

% Daily Value 11%
- Dietary Fiber
  
  Amount Per Serving 4.8g
  
  % Daily Value 17%
- Total Sugars
  
  Amount Per Serving 6.94g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 13.27g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 59mcg

% Daily Value 7%
Vitamin C

Amount Per Serving 33mg

% Daily Value 37%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 3mg

% Daily Value 17%
Potassium

Amount Per Serving 340mg

% Daily Value 7%

Nutrition summary:

Calories 188 KCal
Fat 1.04 g
Carbs 30.49 g
Protein 13.27 g

There are 188 calories in 1 serving of Cod with Vegetables and Grains Soup.

How long would it take to burn off 188 KCal?
Basketball	19 minutes
Cycling (10 MPH)	26 minutes
Jogging	15 minutes
Running	12 minutes
Swimming (crawl, moderate pace)	18 minutes
Walking	22 minutes
Weight Training	22 minutes
Values estimated based on person weighing 160 lbs.