1 ½ serving of garlic cod with roasted potatoes contains 581 Calories. The macronutrient breakdown is 30% carbs, 35% fat, and 35% protein. This is a good source of protein (91% of your Daily Value), potassium (44% of your Daily Value), and magnesium (33% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Olive oil 1 ½ tbsp or 20g
Directions
- Preheat the oven to 425°F (220°C).
- In a large bowl, toss the potato wedges with half of olive oil, minced garlic cloves, and half of the rosemary. Season with salt and pepper to taste.
- Spread the potatoes in a single layer on a baking sheet. Roast in the preheated oven for 20 minutes, or until golden brown and crispy, turning halfway through.
- While the potatoes are roasting, heat the rest of the olive oil in a large skillet over medium-high heat.
- Season the cod fillets with salt, pepper, and the remaining dried rosemary. Add the remaining garlic to the skillet.
- Place the cod fillets in the skillet, skin-side down, and cook for about 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
- Serve the cod fillets hot, alongside the roasted potatoes.
Nutrition Facts
For 1 ½ serving of garlic cod with roasted potatoes (512g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 581 | |
| Fats | 22g | 29% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 110mg | 37% |
| Sodium | 387mg | 17% |
| Carbs | 44g | 16% |
| Net carbs | 38g | |
| Fiber | 6g | 21% |
| Sugar | 2g | |
| Protein | 51g | |
| Calcium | 108mg | 11% |
| Iron | 3mg | 44% |
| Potassium | 2057mg | 44% |
| Vitamin D | 2μg | 15% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 3μg | |
| Caffeine | 0mg | |
| Choline | 196mg | 36% |
| Copper | 0.4mg | 40% |
| Fluoride | 0.1μg | |
| Folate (B9) | 60μg | 15% |
| Lycopene | 0.1μg | |
| Magnesium | 140mg | 33% |
| Manganese | 1mg | 27% |
| Niacin | 8mg | 48% |
| Pantothenic acid | 1mg | 23% |
| Phosphorus | 661mg | 94% |
| Retinol | 31μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 87μg | 157% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 34% |
| Vitamin A IU | 165IU | |
| Vitamin A | 33μg | 4% |
| Vitamin B12 | 2μg | 96% |
| Vitamin B6 | 1mg | 110% |
| Vitamin C | 51mg | 56% |
| Vitamin D IU | 92IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 5mg | 30% |
| Vitamin K | 17μg | 14% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.4g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 35g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 15g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 6g | |
| Cystine | 1g | |
| Glutamic acid | 8g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |






