1 serving of nantucket baked cod contains 159 Calories. The macronutrient breakdown is 23% carbs, 21% fat, and 56% protein. This is a good source of protein (43% of your Daily Value), potassium (15% of your Daily Value), and vitamin a (12% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Combine the spices in a small bowl and set aside.
- Preheat the oven to 425 degrees F. Cut the fish into 4 equal portions (2 per serving), and arrange the fillets in a 9x13-inch baking dish or pan.
- Drizzle lemon juice on the fish, then sprinkle the spice blend evenly over the top of each fillet.
- Arrange 2 to 3 tomato slices over the top of each fillet.
- Sprinkle grated Parmesan cheese over each tomato slice. It's okay for some of the cheese to fall on the fish.
- Bake the fish, uncovered, for 8 minutes, then turn the oven to a high broil and continue to cook for 6 to 8 minutes or until the cheese on the tomatoes begins to brown. Serve two pieces of fish per serving with rice on the side, if desired.
- Recipe inspired by: https://topsecretecipes.com/red-lobster-nantucket-baked-cod-copycat-recipe-1.html
Nutrition Facts
For 1 serving of nantucket baked cod (221g)
Nutrient | Value | %DV |
---|---|---|
Calories | 159 | |
Fats | 4g | 5% |
Saturated fats | 2g | 9% |
Trans fats | 0.1g | |
Cholesterol | 57mg | 19% |
Sodium | 828mg | 36% |
Carbs | 10g | 4% |
Net carbs | 6g | |
Fiber | 4g | 13% |
Sugar | 1g | |
Protein | 24g | |
Calcium | 146mg | 15% |
Iron | 1mg | 17% |
Potassium | 707mg | 15% |
Vitamin D | 1μg | 7% |
Vitamins and Minerals | ||
Alpha carotene | 51μg | |
Beta carotene | 717μg | |
Caffeine | 0mg | |
Choline | 79mg | 14% |
Copper | 0.2mg | 22% |
Fluoride | 1μg | |
Folate (B9) | 16μg | 4% |
Lycopene | 1029μg | |
Magnesium | 54mg | 13% |
Manganese | 0.1mg | 5% |
Niacin | 3mg | 18% |
Pantothenic acid | 0.4mg | 9% |
Phosphorus | 317mg | 45% |
Retinol | 39μg | |
Riboflavin (B2) | 0.2mg | 12% |
Selenium | 41μg | 75% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 11% |
Vitamin A IU | 1492IU | |
Vitamin A | 108μg | 12% |
Vitamin B12 | 1μg | 49% |
Vitamin B6 | 0.4mg | 32% |
Vitamin C | 48mg | 54% |
Vitamin D IU | 43IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 2mg | 11% |
Vitamin K | 5μg | 4% |
Zinc | 1mg | 10% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 2g | 9% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0.2g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0.1g | |
Eicosapentaenoic Acid (EPA) | 0.1g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |