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 wedge yields lemon juice
1 tsp black pepper
1 dash salt
1 cup chopped broccoli
3 tbsps olive oil
1 tsp crumbled bay leaf
1 tsp rosemary
1 tsp leaves thyme
5 leeks
1 fillet cod

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 Fat

Amount Per Serving 43.14g

% Daily Value 55%
- Saturated Fat
  
  Amount Per Serving 5.981g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 5.375g
- Monounsaturated Fat
  
  Amount Per Serving 29.716g
Cholesterol

Amount Per Serving 43mg

% Daily Value 14%
Sodium

Amount Per Serving 359mg

% Daily Value 16%
Total Carbohydrate

Amount Per Serving 72.11g

% Daily Value 26%
- Dietary Fiber
  
  Amount Per Serving 11.7g
  
  % Daily Value 42%
- Total Sugars
  
  Amount Per Serving 19.08g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 30.42g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 46mcg

% Daily Value 5%
Vitamin C

Amount Per Serving 158mg

% Daily Value 176%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 27mg

% Daily Value 2%
Iron

Amount Per Serving 71mg

% Daily Value 394%
Potassium

Amount 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.