2 serving of cod stir-fry contains 600 Calories. The macronutrient breakdown is 20% carbs, 21% fat, and 59% protein. This is a good source of protein (158% of your Daily Value), fiber (47% of your Daily Value), and potassium (66% 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 2 serving of cod stir-fry (1.48kg)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 600 | |
| Fats | 14g | 18% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 195mg | 65% |
| Sodium | 321mg | 14% |
| Carbs | 31g | 11% |
| Net carbs | 17g | |
| Fiber | 13g | 47% |
| Sugar | 15g | |
| Protein | 89g | |
| Calcium | 303mg | 30% |
| Iron | 6mg | 70% |
| Potassium | 3115mg | 66% |
| Vitamin D | 4μg | 28% |
| Vitamins and Minerals | ||
| Alpha carotene | 92μg | |
| Beta carotene | 402μg | |
| Caffeine | 0mg | |
| Choline | 353mg | 64% |
| Copper | 0.3mg | 33% |
| Fluoride | 3μg | |
| Folate (B9) | 213μg | 53% |
| Lycopene | 0μg | |
| Magnesium | 249mg | 59% |
| Manganese | 2mg | 71% |
| Niacin | 11mg | 71% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 1127mg | 161% |
| Retinol | 54μg | |
| Riboflavin (B2) | 1mg | 57% |
| Selenium | 154μg | 280% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 49% |
| Vitamin A IU | 935IU | |
| Vitamin A | 92μg | 10% |
| Vitamin B12 | 4μg | 172% |
| Vitamin B6 | 2mg | 159% |
| Vitamin C | 156mg | 173% |
| Vitamin D IU | 163IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 6mg | 40% |
| Vitamin K | 233μg | 194% |
| Zinc | 4mg | 32% |
| Sugars | ||
| Sugar | 15g | |
| Sucrose | 0.4g | |
| Glucose | 7g | |
| Fructose | 8g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 1g | |
| Eicosapentaenoic Acid (EPA) | 0.3g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 5g | |
| Arginine | 5g | |
| Aspartic acid | 9g | |
| Cystine | 1g | |
| Glutamic acid | 14g | |
| Glycine | 4g | |
| Histidine | 2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 4g | |
| Leucine | 7g | |
| Lysine | 8g | |
| Methionine | 2g | |
| Phenylalanine | 3g | |
| Proline | 3g | |
| Serine | 4g | |
| Threonine | 4g | |
| Tryptophan | 1g | |
| Tyrosine | 3g | |
| Valine | 4g | |