Pan-Seared Cod with Lemon Dill Potatoes

Pan-Seared Cod with Lemon Dill Potatoes
Carbs 40%Fat 26%Protein 34%
Percent Calories

1 ½ serving of pan-seared cod with lemon dill potatoes contains 407 Calories. The macronutrient breakdown is 40% carbs, 26% fat, and 34% protein. This is a good source of protein (62% of your Daily Value), potassium (36% of your Daily Value), and vitamin b6 (84% of your Daily Value).

Makes
2 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Bring a medium pot of well-salted water to a boil. Add the potatoes and simmer until fork-tender, 10–12 minutes; drain well and let steam off excess moisture.
  2. Pat the cod dry. Season both sides lightly with salt and black pepper.
  3. Heat the olive oil in a nonstick skillet over medium-high heat. Add the cod and sear until opaque and it flakes easily with a fork, 3–4 minutes per side; transfer to plates.
  4. In a bowl, toss the warm potatoes with lemon juice, chopped dill, and a few grinds of black pepper. Adjust salt to taste.
  5. Serve the cod alongside the lemon-dill potatoes.

Nutrition Facts

For 1 ½ serving of pan-seared cod with lemon dill potatoes (419g)

NutrientValue%DV
Calories407
Fats12g 15%
Saturated fats2g 8%
Trans fats0g
Cholesterol73mg 24%
Sodium542mg 24%
Carbs41g 15%
Net carbs35g
Fiber5g 19%
Sugar2g
Protein35g
Calcium59mg 6%
Iron3mg 31%
Potassium1673mg 36%
Vitamin D2μg 10%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene5μg
Caffeine0mg
Choline139mg 25%
Copper0.3mg 33%
Fluoride0.3μg
Folate (B9)50μg 13%
Lycopene0.2μg
Magnesium108mg 26%
Manganese0.5mg 20%
Niacin6mg 37%
Pantothenic acid1mg 18%
Phosphorus476mg 68%
Retinol20μg
Riboflavin (B2)0.2mg 16%
Selenium57μg 104%
Theobromine0mg
Thiamine0.3mg 24%
Vitamin A IU88IU
Vitamin A21μg 2%
Vitamin B122μg 65%
Vitamin B61mg 84%
Vitamin C51mg 56%
Vitamin D IU61IU
Vitamin D20μg
Vitamin D32μg
Vitamin E3mg 17%
Vitamin K12μg 10%
Zinc1mg 13%
Sugars
Sugar2g
Sucrose0.4g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch35g
Fats
Saturated fats2g 8%
Monounsaturated fats8g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30.3g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid4g
Cystine0.4g
Glutamic acid5g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine2g
Tryptophan0.4g
Tyrosine1g
Valine2g