1 serving of garlic and herb baked cod contains 272 Calories. The macronutrient breakdown is 4% carbs, 50% fat, and 46% protein. This is a good source of protein (55% of your Daily Value), potassium (16% of your Daily Value), and vitamin b6 (37% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Olive oil 1 tbsp or 14g
Directions
- Preheat the oven to 400°F (200°C).
- Place the cod fillets on a baking sheet lined with parchment paper.
- In a small bowl, mix together the chopped parsley, minced garlic, olive oil, and black pepper.
- Spread the garlic and herb mixture evenly over the top of each cod fillet.
- Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
- Serve immediately, garnished with additional parsley if desired.
Nutrition Facts
For 1 serving of garlic and herb baked cod (195g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 272 | |
| Fats | 15g | 19% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 73mg | 24% |
| Sodium | 250mg | 11% |
| Carbs | 3g | 1% |
| Net carbs | 2g | |
| Fiber | 1g | 2% |
| Sugar | 0.1g | |
| Protein | 31g | |
| Calcium | 48mg | 5% |
| Iron | 1mg | 14% |
| Potassium | 762mg | 16% |
| Vitamin D | 2μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 196μg | |
| Caffeine | 0mg | |
| Choline | 113mg | 21% |
| Copper | 0.1mg | 9% |
| Fluoride | 0.4μg | |
| Folate (B9) | 18μg | 5% |
| Lycopene | 0.2μg | |
| Magnesium | 60mg | 14% |
| Manganese | 0.3mg | 11% |
| Niacin | 4mg | 23% |
| Pantothenic acid | 0.3mg | 7% |
| Phosphorus | 358mg | 51% |
| Retinol | 20μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 57μg | 104% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 13% |
| Vitamin A IU | 394IU | |
| Vitamin A | 37μg | 4% |
| Vitamin B12 | 2μg | 64% |
| Vitamin B6 | 0.5mg | 37% |
| Vitamin C | 9mg | 10% |
| Vitamin D IU | 61IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 20% |
| Vitamin K | 72μg | 60% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 0.1g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 2g | |