1 serving of pan fried cod fillet contains 330 Calories. The macronutrient breakdown is 5% carbs, 43% fat, and 53% protein. This is a good source of protein (77% of your Daily Value), potassium (27% of your Daily Value), and iron (58% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Nutrition Facts
For 1 serving of pan fried cod fillet (305g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 330 | |
| Fats | 16g | 20% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 99mg | 33% |
| Sodium | 159mg | 7% |
| Carbs | 4g | 1% |
| Net carbs | 2g | |
| Fiber | 2g | 7% |
| Sugar | 1g | |
| Protein | 43g | |
| Calcium | 120mg | 12% |
| Iron | 5mg | 58% |
| Potassium | 1287mg | 27% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 3032μg | |
| Caffeine | 0mg | |
| Choline | 158mg | 29% |
| Copper | 0.2mg | 17% |
| Fluoride | 0μg | |
| Folate (B9) | 107μg | 27% |
| Lycopene | 0μg | |
| Magnesium | 104mg | 25% |
| Manganese | 0.1mg | 5% |
| Niacin | 6mg | 35% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 504mg | 72% |
| Retinol | 28μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 77μg | 139% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 5147IU | |
| Vitamin A | 280μg | 31% |
| Vitamin B12 | 2μg | 88% |
| Vitamin B6 | 1mg | 49% |
| Vitamin C | 82mg | 91% |
| Vitamin D IU | 83IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 4mg | 26% |
| Vitamin K | 992μg | 827% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 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 | 0.5g | |
| 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 | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 1g | |
| Valine | 2g | |