Parmesan Crusted Cod
1 cod filet of parmesan crusted cod contains 262 Calories. The macronutrient breakdown is 6% carbs, 35% fat, and 58% protein. This is a good source of protein (69% of your Daily Value), potassium (17% of your Daily Value), and calcium (20% of your Daily Value).
- Makes
- 4 cod filet
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Preheat the oven to 400 degrees F. Line a baking sheet with foil.
- In a shallow bowl, mix together the parmesan, paprika, parsley, and salt. Drizzle the cod with olive oil (rubbing it into the front and back of filet), then dredge in the cheese mixture, pressing it in lightly with your fingers. Transfer to the baking sheet. Top cod with any leftover cheese mixture.
- Bake until the fish is opaque in the thickest part, 10-15 minutes. Serve with the lemon slices. Enjoy!
Nutrition Facts
For 1 cod filet of parmesan crusted cod (221g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 262 | |
| Fats | 10g | 13% |
| Saturated fats | 4g | 21% |
| Trans fats | 0g | |
| Cholesterol | 88mg | 29% |
| Sodium | 251mg | 11% |
| Carbs | 4g | 2% |
| Net carbs | 3g | |
| Fiber | 2g | 6% |
| Sugar | 0.3g | |
| Protein | 39g | |
| Calcium | 197mg | 20% |
| Iron | 1mg | 16% |
| Potassium | 787mg | 17% |
| Vitamin D | 2μg | 11% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 281μg | |
| Caffeine | 0mg | |
| Choline | 114mg | 21% |
| Copper | 0.1mg | 12% |
| Fluoride | 0μg | |
| Folate (B9) | 14μg | 4% |
| Lycopene | 0μg | |
| Magnesium | 69mg | 17% |
| Manganese | 0mg | 2% |
| Niacin | 4mg | 23% |
| Pantothenic acid | 0.4mg | 7% |
| Phosphorus | 504mg | 72% |
| Retinol | 43μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 61μg | 111% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 13% |
| Vitamin A IU | 681IU | |
| Vitamin A | 70μg | 8% |
| Vitamin B12 | 2μg | 75% |
| Vitamin B6 | 0.5mg | 37% |
| Vitamin C | 23mg | 25% |
| Vitamin D IU | 65IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 4μg | 4% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 0.3g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 21% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 1g | |
| 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 | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 2g | |
