1 serving of easy spicy cod contains 178 Calories. The macronutrient breakdown is 20% carbs, 7% fat, and 73% protein. This is a good source of protein (58% of your Daily Value), potassium (23% of your Daily Value), and vitamin b6 (51% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- Preheat oven to 350 degrees F (175 degrees C).
- Rinse and dry cod fillets. Place fillets in a lightly greased casserole dish. Pour salsa over fish. Sprinkle with parsley, salt and pepper.
- Bake in preheated oven for 30 minutes. Serve warm over rice.
Nutrition Facts
For 1 serving of easy spicy cod (302g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 178 | |
| Fats | 1g | 2% |
| Saturated fats | 0.2g | 1% |
| Trans fats | 0g | |
| Cholesterol | 73mg | 24% |
| Sodium | 1045mg | 45% |
| Carbs | 9g | 3% |
| Net carbs | 6g | |
| Fiber | 2g | 9% |
| Sugar | 5g | |
| Protein | 32g | |
| Calcium | 69mg | 7% |
| Iron | 1mg | 16% |
| Potassium | 1082mg | 23% |
| Vitamin D | 2μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 469μg | |
| Caffeine | 0mg | |
| Choline | 128mg | 23% |
| Copper | 0.2mg | 17% |
| Fluoride | 0μg | |
| Folate (B9) | 20μg | 5% |
| Lycopene | 8174μg | |
| Magnesium | 75mg | 18% |
| Manganese | 0.2mg | 8% |
| Niacin | 5mg | 31% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 390mg | 56% |
| Retinol | 20μg | |
| Riboflavin (B2) | 0.2mg | 12% |
| Selenium | 57μg | 105% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 850IU | |
| Vitamin A | 59μg | 7% |
| Vitamin B12 | 2μg | 64% |
| Vitamin B6 | 1mg | 51% |
| Vitamin C | 7mg | 7% |
| Vitamin D IU | 61IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 18% |
| Vitamin K | 37μg | 31% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.3g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0.2g | |
| 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 | 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 | |