Cod Stir-Fry
1 serving of cod stir-fry contains 300 Calories The macronutrient breakdown is 20% carbs, 21% fat, and 59% protein. This is a good source of protein (79% of your Daily Value), fiber (23% of your Daily Value), and potassium (33% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Heat a large pan or wok over medium-high heat. Add water and cod, cover, and cook for about 5 minutes until the cod is opaque.
- Add garlic, olive oil, cabbage, zucchini, fennel seed, curry powder, and lemon juice. Sauté for about 5 minutes until vegetables are tender. Serve immediately.
Nutrition Facts
For 1 serving of cod stir-fry (738g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 300 | |
| Fats | 7g | 9% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 98mg | 33% |
| Sodium | 161mg | 7% |
| Carbs | 15g | 6% |
| Net carbs | 9g | |
| Fiber | 7g | 23% |
| Sugar | 8g | |
| Protein | 44g | |
| Calcium | 151mg | 15% |
| Iron | 3mg | 35% |
| Potassium | 1557mg | 33% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 46μg | |
| Beta carotene | 201μg | |
| Caffeine | 0mg | |
| Choline | 176mg | 32% |
| Copper | 0.1mg | 16% |
| Fluoride | 1μg | |
| Folate (B9) | 107μg | 27% |
| Lycopene | 0μg | |
| Magnesium | 124mg | 30% |
| Manganese | 1mg | 35% |
| Niacin | 6mg | 36% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 564mg | 81% |
| Retinol | 27μg | |
| Riboflavin (B2) | 0.4mg | 28% |
| Selenium | 77μg | 140% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 25% |
| Vitamin A IU | 468IU | |
| Vitamin A | 46μg | 5% |
| Vitamin B12 | 2μg | 86% |
| Vitamin B6 | 1mg | 79% |
| Vitamin C | 78mg | 87% |
| Vitamin D IU | 82IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 20% |
| Vitamin K | 117μg | 97% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.2g | |
| Glucose | 4g | |
| Fructose | 4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |