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
Olive oil ¾ tbsp or 10g
Lemon juice ¾ tbsp or 11g
Dill ¾ tsp or 0.1g
Directions
- 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.
- Pat the cod dry. Season both sides lightly with salt and black pepper.
- 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.
- In a bowl, toss the warm potatoes with lemon juice, chopped dill, and a few grinds of black pepper. Adjust salt to taste.
- Serve the cod alongside the lemon-dill potatoes.
Nutrition Facts
For 1 ½ serving of pan-seared cod with lemon dill potatoes (419g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 407 | |
| Fats | 12g | 15% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 73mg | 24% |
| Sodium | 542mg | 24% |
| Carbs | 41g | 15% |
| Net carbs | 35g | |
| Fiber | 5g | 19% |
| Sugar | 2g | |
| Protein | 35g | |
| Calcium | 59mg | 6% |
| Iron | 3mg | 31% |
| Potassium | 1673mg | 36% |
| Vitamin D | 2μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 5μg | |
| Caffeine | 0mg | |
| Choline | 139mg | 25% |
| Copper | 0.3mg | 33% |
| Fluoride | 0.3μg | |
| Folate (B9) | 50μg | 13% |
| Lycopene | 0.2μg | |
| Magnesium | 108mg | 26% |
| Manganese | 0.5mg | 20% |
| Niacin | 6mg | 37% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 476mg | 68% |
| Retinol | 20μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 57μg | 104% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 24% |
| Vitamin A IU | 88IU | |
| Vitamin A | 21μg | 2% |
| Vitamin B12 | 2μg | 65% |
| Vitamin B6 | 1mg | 84% |
| Vitamin C | 51mg | 56% |
| Vitamin D IU | 61IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 17% |
| Vitamin K | 12μg | 10% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.4g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 35g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |




