Parmesan Crusted Cod Fillets
1 serving of parmesan crusted cod fillets contains 243 Calories The macronutrient breakdown is 1% carbs, 28% fat, and 71% protein. This is a good source of protein (74% of your Daily Value), potassium (20% of your Daily Value), and vitamin b6 (44% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat broiler. Line rack of broiler pan with foil.
- Stir parmesan cheese into the mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread cheese mixture evenly over tops of fillets.
- Broil 3 to 4 inches from heat until fish is just cooked through, about 8 minutes.
Nutrition Facts
For 1 serving of parmesan crusted cod fillets (236g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 243 | |
| Fats | 7g | 9% |
| Saturated fats | 1g | 7% |
| Trans fats | 0g | |
| Cholesterol | 103mg | 34% |
| Sodium | 289mg | 13% |
| Carbs | 0.4g | 0.2% |
| Net carbs | 0.4g | |
| Fiber | 0g | 0.1% |
| Sugar | 0g | |
| Protein | 41g | |
| Calcium | 58mg | 6% |
| Iron | 1mg | 11% |
| Potassium | 943mg | 20% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 2μg | |
| Caffeine | 0mg | |
| Choline | 151mg | 27% |
| Copper | 0.1mg | 8% |
| Fluoride | 0μg | |
| Folate (B9) | 16μg | 4% |
| Lycopene | 0μg | |
| Magnesium | 74mg | 18% |
| Manganese | 0mg | 1% |
| Niacin | 5mg | 29% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 478mg | 68% |
| Retinol | 35μg | |
| Riboflavin (B2) | 0.1mg | 11% |
| Selenium | 76μg | 138% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 14% |
| Vitamin A IU | 120IU | |
| Vitamin A | 35μg | 4% |
| Vitamin B12 | 2μg | 87% |
| Vitamin B6 | 1mg | 44% |
| Vitamin C | 2mg | 3% |
| Vitamin D IU | 83IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 12μg | 10% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 7% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0.4g | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| 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 | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |