Spicy Cod, Roasted Potatoes, and Broccoli

Spicy Cod, Roasted Potatoes, and Broccoli
Fat 12%Carbs 42%Protein 45%
Percent Calories

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

  1. Preheat the oven to 400°F.
  2. Chop the potatoes and broccoli into chunks.
  3. 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.
  4. Roast the vegetables in the oven for about 25 minutes until the potatoes are soft and the broccoli edges are browned.
  5. While the vegetables roast, rub the cod with olive oil, smoked paprika, salt, pepper, and a pinch of cayenne pepper.
  6. Place the cod on a nonstick baking sheet and bake in the oven for 18 to 20 minutes until the flesh turns white.
  7. 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)

NutrientValue%DV
Calories346
Fats5g 6%
Saturated fats1g 4%
Trans fats0g
Cholesterol78mg 26%
Sodium191mg 8%
Carbs37g 14%
Net carbs30g
Fiber8g 28%
Sugar4g
Protein40g
Calcium125mg 12%
Iron3mg 41%
Potassium1914mg 41%
Vitamin D2μg 11%
Vitamins and Minerals
Alpha carotene48μg
Beta carotene936μg
Caffeine0mg
Choline167mg 30%
Copper0.3mg 33%
Fluoride0μg
Folate (B9)137μg 34%
Lycopene0μg
Magnesium128mg 31%
Manganese1mg 28%
Niacin7mg 41%
Pantothenic acid2mg 34%
Phosphorus563mg 80%
Retinol22μg
Riboflavin (B2)0.3mg 27%
Selenium65μg 117%
Theobromine0mg
Thiamine0.3mg 29%
Vitamin A IU1744IU
Vitamin A105μg 12%
Vitamin B122μg 68%
Vitamin B61mg 95%
Vitamin C173mg 192%
Vitamin D IU65IU
Vitamin D20μg
Vitamin D32μg
Vitamin E3mg 21%
Vitamin K167μg 139%
Zinc2mg 18%
Sugars
Sugar4g
Sucrose0.4g
Glucose1g
Fructose2g
Lactose0.3g
Maltose0.3g
Galactose0g
Starch23g
Fats
Saturated fats1g 4%
Monounsaturated fats2g
Polyunsaturated fats1g
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 acid5g
Cystine0.4g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline1g
Serine2g
Threonine2g
Tryptophan0.4g
Tyrosine1g
Valine2g