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 |