Nantucket Baked Cod

Nantucket Baked Cod
Fat 21%Carbs 23%Protein 56%
Percent Calories

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

  1. Combine the spices in a small bowl and set aside.
  2. 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.
  3. Drizzle lemon juice on the fish, then sprinkle the spice blend evenly over the top of each fillet.
  4. Arrange 2 to 3 tomato slices over the top of each fillet.
  5. Sprinkle grated Parmesan cheese over each tomato slice. It's okay for some of the cheese to fall on the fish.
  6. 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.
  7. 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)

NutrientValue%DV
Calories159
Fats4g 5%
Saturated fats2g 9%
Trans fats0.1g
Cholesterol57mg 19%
Sodium828mg 36%
Carbs10g 4%
Net carbs6g
Fiber4g 13%
Sugar1g
Protein24g
Calcium146mg 15%
Iron1mg 17%
Potassium707mg 15%
Vitamin D1μg 7%
Vitamins and Minerals
Alpha carotene51μg
Beta carotene717μg
Caffeine0mg
Choline79mg 14%
Copper0.2mg 22%
Fluoride1μg
Folate (B9)16μg 4%
Lycopene1029μg
Magnesium54mg 13%
Manganese0.1mg 5%
Niacin3mg 18%
Pantothenic acid0.4mg 9%
Phosphorus317mg 45%
Retinol39μg
Riboflavin (B2)0.2mg 12%
Selenium41μg 75%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU1492IU
Vitamin A108μg 12%
Vitamin B121μg 49%
Vitamin B60.4mg 32%
Vitamin C48mg 54%
Vitamin D IU43IU
Vitamin D20μg
Vitamin D31μg
Vitamin E2mg 11%
Vitamin K5μg 4%
Zinc1mg 10%
Sugars
Sugar1g
Sucrose0g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats2g 9%
Monounsaturated fats1g
Polyunsaturated fats1g
Trans fats0.1g
Fatty Acids
Total omega 30.2g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g