1 serving of spicy cod, roasted potatoes, and broccoli contains 346 Calories. The macronutrient breakdown is 42% carbs, 12% fat, and 45% protein. This is a good source of protein (72% of your Daily Value), fiber (28% of your Daily Value), and potassium (41% of your Daily Value).
- Makes
- 5 servings
- Prep Time
- 15 minutes
- Cook Time
- 40 minutes
Ingredients
Directions
- Preheat the oven to 400°F.
- Chop the potatoes and broccoli into chunks.
- Place the vegetables on a nonstick baking sheet or line with parchment paper/aluminum foil. Spray with olive oil, add salt and pepper, and mix to coat evenly.
- Roast the vegetables in the oven for about 25 minutes until the potatoes are soft and the broccoli edges are browned.
- While the vegetables roast, rub the cod with olive oil, smoked paprika, salt, pepper, and a pinch of cayenne pepper.
- Place the cod on a nonstick baking sheet and bake in the oven for 18 to 20 minutes until the flesh turns white.
- Serve by adding a portion of roasted vegetables and a few pieces of cod fillet to each plate. Enjoy!
Nutrition Facts
For 1 serving of spicy cod, roasted potatoes, and broccoli (494g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 346 | |
| Fats | 5g | 6% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 78mg | 26% |
| Sodium | 191mg | 8% |
| Carbs | 37g | 14% |
| Net carbs | 30g | |
| Fiber | 8g | 28% |
| Sugar | 4g | |
| Protein | 40g | |
| Calcium | 125mg | 12% |
| Iron | 3mg | 41% |
| Potassium | 1914mg | 41% |
| Vitamin D | 2μg | 11% |
| Vitamins and Minerals | ||
| Alpha carotene | 48μg | |
| Beta carotene | 936μg | |
| Caffeine | 0mg | |
| Choline | 167mg | 30% |
| Copper | 0.3mg | 33% |
| Fluoride | 0μg | |
| Folate (B9) | 137μg | 34% |
| Lycopene | 0μg | |
| Magnesium | 128mg | 31% |
| Manganese | 1mg | 28% |
| Niacin | 7mg | 41% |
| Pantothenic acid | 2mg | 34% |
| Phosphorus | 563mg | 80% |
| Retinol | 22μg | |
| Riboflavin (B2) | 0.3mg | 27% |
| Selenium | 65μg | 117% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 29% |
| Vitamin A IU | 1744IU | |
| Vitamin A | 105μg | 12% |
| Vitamin B12 | 2μg | 68% |
| Vitamin B6 | 1mg | 95% |
| Vitamin C | 173mg | 192% |
| Vitamin D IU | 65IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 21% |
| Vitamin K | 167μg | 139% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.4g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0.3g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 23g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 2g | |
| 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 | 5g | |
| Cystine | 0.4g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |







