Baked cod
1 serving of baked cod contains 309 Calories. The macronutrient breakdown is 17% carbs, 50% fat, and 32% protein. This is a good source of protein (44% of your Daily Value), potassium (8% of your Daily Value), and vitamin b12 (126% of your Daily Value).
Ingredients
Directions
- Preheat oven to 425. Cut cod into sandwich size chunks. Season cod with onion powder, garlic, powder, salt and pepper. Food process potato chips into a panko-style crumb. Spread mayo on front and back of cod filets. Dredge in crushed potato chips. Assemble dressed fish on backing rack. place baking rack on cookie sheet. Spray fish with olive oil spray Bake 20 minutes.
Nutrition Facts
For 1 serving of baked cod (187g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 309 | |
| Fats | 17g | 22% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 77mg | 26% |
| Sodium | 664mg | 29% |
| Carbs | 13g | 5% |
| Net carbs | 13g | |
| Fiber | 0.4g | 1% |
| Sugar | 0.1g | |
| Protein | 25g | |
| Calcium | 13mg | 1% |
| Iron | 1mg | 7% |
| Potassium | 358mg | 8% |
| Vitamin D | 1μg | 5% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 103mg | 19% |
| Copper | 0mg | 4% |
| Fluoride | 0μg | |
| Folate (B9) | 11μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 30mg | 7% |
| Manganese | 0mg | 1% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 0.5mg | 9% |
| Phosphorus | 428mg | 61% |
| Retinol | 5μg | |
| Riboflavin (B2) | 0.1mg | 6% |
| Selenium | 35μg | 64% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 18IU | |
| Vitamin A | 5μg | 1% |
| Vitamin B12 | 3μg | 126% |
| Vitamin B6 | 0.2mg | 13% |
| Vitamin C | 9mg | 11% |
| Vitamin D IU | 31IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 22μg | 19% |
| Zinc | 0.5mg | 4% |
| Sugars | ||
| Sugar | 0.1g | |
| Sucrose | 0.1g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 5g | |
| Alpha Linolenic Acid (ALA) | 1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
