Cod Made Fresh & Easy

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-20 Minute Easy 6 servings

Ingredients

Amount Ingredient
1 quarts, 1/2 cups Cod, Atlantic
2/3 teaspoons Garlic Powder
2/3 teaspoons Onion Powder
2/3 teaspoons Parsley, dried
2/3 teaspoons Lemon Pepper Seasoning
2/3 teaspoons Cayenne Pepper
0.25 tsp Salt
, ground Pepper
1 teaspoons Paprika
1/8 cups Avocado Oil

Steps

1 Preheat oven to 325 degrees.
2 Rinse and dry each piece of cod and set on a plate.
3 In a small shallow bowl, mix all the spices together.
4 Sprinkle mix spices evenly onto each piece of cod, covering both sides.
5 Rub the avocado oil evenly onto a baking pan, then place seasoned pieces of cod closely together onto pan.
6 Place cod in oven and bake for around 15 minutes or until surface of cod begins to brown.
7 Flip over each piece of cod and bake for around 5 more minutes.

Nutrition

Dairy Fee Gluten Free High Protein Low Carb Low Sugar Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 182.85 kcal 6%
Protein 30.43 g 61%
Total lipid (fat) 5.89 g 9%
Carbohydrate, by difference 0.72 g 0%
Fiber, total dietary 0.26 g 1%
Sugars, total 0.08 g  
Minerals
Calcium, Ca 30.23 mg 3%
Iron, Fe 0.78 mg 4%
Sodium, Na 237.84 mg 10%
Vitamins
Vitamin C, total ascorbic acid 1.92 mg 3%
Vitamin B-12 1.55 µg 26%
Vitamin A, RAE 33.03 µg  
Vitamin E (alpha-tocopherol) 1.25 mg 6%
Vitamin D 61.2 IU 15%
Lipids
Fatty acids, total monounsaturated 3.51 g  
Fatty acids, total polyunsaturated 1.11 g  
Fatty acids, total trans 0 g  
Cholesterol 73.1 mg 24%
Calories 183
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g  
Cholesterol 73mg 24%
Sodium 238mg 10%
Total Carbohydrate 1g 0%
Dietary Fibers 0g 1%
Sugars 0g  
Protein 30g 61%
Vitamin D 2µg  
Calcium 30mg 3%
Iron 1mg 4%
Potassium 721mg 21%
Nutrient Per Serving RDA%
Proximates
Water 138.17 g 7%
Calories (Energy) 182.85 kcal 6%
Energy 597.58 kJ  
Protein 30.43 g 61%
Total lipid (fat) 5.89 g 9%
Ash 2.29 g  
Carbohydrate, by difference 0.72 g 0%
Fiber, total dietary 0.26 g 1%
Sugars, total 0.08 g  
Sucrose 0.02 g  
Glucose (dextrose) 0.01 g  
Fructose 0.03 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Minerals
Calcium, Ca 30.23 mg 3%
Iron, Fe 0.78 mg 4%
Magnesium, Mg 56.07 mg 14%
Phosphorus, P 348.79 mg 50%
Potassium, K 721.32 mg 21%
Sodium, Na 237.84 mg 10%
Zinc, Zn 0.8 mg 5%
Copper, Cu 0.06 mg 3%
Manganese, Mn 0.06 mg  
Selenium, Se 56.41 µg 81%
Fluoride, F 0.04 µg  
Vitamins
Vitamin C, total ascorbic acid 1.92 mg 3%
Thiamin 0.13 mg  
Riboflavin 0.12 mg  
Niacin 3.57 mg  
Pantothenic acid 0.27 mg  
Vitamin B-6 0.43 mg 22%
Folate, total 12.59 µg  
Folic acid 0 µg  
Folate, food 12.59 µg  
Folate, DFE 12.59 µg  
Choline, total 111.42 mg 22%
Betaine 0.05 mg  
Vitamin B-12 1.55 µg 26%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 33.03 µg  
Retinol 20.4 µg  
Carotene, beta 133.82 µg  
Carotene, alpha 2.3 µg  
Cryptoxanthin, beta 33.12 µg  
Vitamin A, IU 320.55 IU 6%
Lycopene 0.02 µg  
Lutein + zeaxanthin 93.8 µg  
Vitamin E (alpha-tocopherol) 1.25 mg 6%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.02 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.02 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 1.53 µg  
Vitamin D3 (cholecalciferol) 1.53 µg  
Vitamin D 61.2 IU 15%
Vitamin K (phylloquinone) 1.33 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 0.91 g 5%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0.02 g  
15:0 0 g  
16:0 0.17 g  
17:0 0 g  
18:0 0.05 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 3.51 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.03 g  
16:1 c 0 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 0.12 g  
18:1 c 0.01 g  
18:1 t 0 g  
20:1 0.03 g  
22:1 undifferentiated 0.01 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.11 g  
18:2 undifferentiated 0.05 g  
18:2 n-6 c,c 0 g  
18:2 CLAs 0 g  
18:3 undifferentiated 0.01 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0.04 g  
20:5 n-3 (EPA) 0.11 g  
22:4 0 g  
22:5 n-3 (DPA) 0.02 g  
22:6 n-3 (DHA) 0.2 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 73.1 mg 24%
Phytosterols 1.08 mg  
Amino Acids
Tryptophan 0.34 g  
Threonine 1.33 g  
Isoleucine 1.4 g  
Leucine 2.47 g  
Lysine 2.79 g  
Methionine 0.9 g  
Cystine 0.33 g  
Phenylalanine 1.19 g  
Tyrosine 1.03 g  
Valine 1.57 g  
Arginine 1.83 g  
Histidine 0.89 g  
Alanine 1.84 g  
Aspartic acid 3.12 g  
Glutamic acid 4.54 g  
Glycine 1.46 g  
Proline 1.09 g  
Serine 1.24 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg