Garlic Cod with Roasted Potatoes

Garlic Cod with Roasted Potatoes
Carbs 30%Fat 35%Protein 35%
Percent Calories

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

Directions

  1. Preheat the oven to 425°F (220°C).
  2. 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.
  3. 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.
  4. While the potatoes are roasting, heat the rest of the olive oil in a large skillet over medium-high heat.
  5. Season the cod fillets with salt, pepper, and the remaining dried rosemary. Add the remaining garlic to the skillet.
  6. 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.
  7. Serve the cod fillets hot, alongside the roasted potatoes.

Nutrition Facts

For 1 ½ serving of garlic cod with roasted potatoes (512g)

NutrientValue%DV
Calories581
Fats22g 29%
Saturated fats3g 17%
Trans fats0g
Cholesterol110mg 37%
Sodium387mg 17%
Carbs44g 16%
Net carbs38g
Fiber6g 21%
Sugar2g
Protein51g
Calcium108mg 11%
Iron3mg 44%
Potassium2057mg 44%
Vitamin D2μg 15%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene3μg
Caffeine0mg
Choline196mg 36%
Copper0.4mg 40%
Fluoride0.1μg
Folate (B9)60μg 15%
Lycopene0.1μg
Magnesium140mg 33%
Manganese1mg 27%
Niacin8mg 48%
Pantothenic acid1mg 23%
Phosphorus661mg 94%
Retinol31μg
Riboflavin (B2)0.2mg 16%
Selenium87μg 157%
Theobromine0mg
Thiamine0.4mg 34%
Vitamin A IU165IU
Vitamin A33μg 4%
Vitamin B122μg 96%
Vitamin B61mg 110%
Vitamin C51mg 56%
Vitamin D IU92IU
Vitamin D20μg
Vitamin D32μg
Vitamin E5mg 30%
Vitamin K17μg 14%
Zinc2mg 18%
Sugars
Sugar2g
Sucrose0.4g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch35g
Fats
Saturated fats3g 17%
Monounsaturated fats15g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 31g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.3g
Eicosapentaenoic Acid (EPA)0.2g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine3g
Arginine3g
Aspartic acid6g
Cystine1g
Glutamic acid8g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine4g
Lysine4g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine2g
Valine3g