Leafy Cod Recipe With Nutrition Data and Calorie Count
Leafy Cod
Cod with broccoli and leeks.
Yields:
1 servings
Meal Type:
Main Dish
Rating:
Ingredients
- 1 fillet cod
- 5 leeks
- 1 tsp leaves thyme
- 1 tsp rosemary
- 1 tsp crumbled bay leaf
- 1 wedge yields lemon juice
- 1 tsp black pepper
- 1 dash salt
- 1 cup chopped broccoli
- 3 tbsps olive oil
Directions
- Preheat the oven to 400 °F (200 °C), and place a baking pan in the oven to warm up.
- To prepare the marinade, mix the herbs, the olive oil, and some juice from the lemon.
- Boil the leeks in a pan of water, until they are half-cooked (parboiled) and set aside.
- Sear the fish (skin-side) on a large pan for 1 minute. Place the fish and the leeks in the heated baking pan, pour over the marinade.
- Bake for 15 minutes or until the fish is done (should be flaky when cut).
- Serve with boiled broccoli on the side.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
767
% Daily Value*
-
Total FatAmount Per Serving 43.14g% Daily Value 55%
-
Saturated FatAmount Per Serving 5.981g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 5.375g
-
Monounsaturated FatAmount Per Serving 29.716g
-
-
CholesterolAmount Per Serving 43mg% Daily Value 14%
-
SodiumAmount Per Serving 359mg% Daily Value 16%
-
Total CarbohydrateAmount Per Serving 72.11g% Daily Value 26%
-
Dietary FiberAmount Per Serving 11.7g% Daily Value 42%
-
Total SugarsAmount Per Serving 19.08gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 30.42g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 46mcg% Daily Value 5%
-
Vitamin CAmount Per Serving 158mg% Daily Value 176%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 27mg% Daily Value 2%
-
IronAmount Per Serving 71mg% Daily Value 394%
-
PotassiumAmount Per Serving 1605mg% Daily Value 34%
Nutrition summary:
- Calories 767 KCal
- Fat 43.14 g
- Carbs 72.11 g
- Protein 30.42 g
There are 767 calories in 1 serving of Leafy Cod.
How long would it take to burn off 767 KCal? |
|
---|---|
Basketball |
77 minutes |
Cycling (10 MPH) |
105 minutes |
Jogging |
62 minutes |
Running |
51 minutes |
Swimming (crawl, moderate pace) |
74 minutes |
Walking |
88 minutes |
Weight Training |
88 minutes |
Values estimated based on person weighing 160 lbs. |