Lemon and Thyme Cod

Lemon and Thyme Cod
Fat 34%Carbs 35%Protein 30%
Percent Calories

1 serving of lemon and thyme cod contains 458 Calories The macronutrient breakdown is 35% carbs, 34% fat, and 30% protein. This is a good source of protein (62% of your Daily Value), potassium (18% of your Daily Value), and magnesium (34% of your Daily Value).

Makes
3 servings
Prep Time
10 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Prepare rice according to package directions.
  2. Pat Cod fillets dry with a paper towel and season with salt and pepper.
  3. Heat oil in a medium nonstick sauté pan. Cook fillets for about 3 minutes on each side, or until it has started to flake and they have turned a golden brown. Place fillets on a plate and cover with aluminum foil to keep warm.
  4. In the same sauté pan, warm butter, thyme, garlic, and lemon juice until melted. Drizzle over Cod fillets and serve with rice.
  5. Recipe inspired by: http://www.thewaytohisheartblog.com/lemon-thyme-pan-seared-cod-with-multi-grain-rice/

Nutrition Facts

For 1 serving of lemon and thyme cod (227g)

NutrientValue%DV
Calories458
Fats18g 23%
Saturated fats8g 41%
Trans fats0.5g
Cholesterol96mg 32%
Sodium139mg 6%
Carbs40g 15%
Net carbs37g
Fiber3g 12%
Sugar1g
Protein35g
Calcium41mg 4%
Iron2mg 21%
Potassium862mg 18%
Vitamin D2μg 10%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene30μg
Caffeine0mg
Choline120mg 22%
Copper0.3mg 35%
Fluoride0.4μg
Folate (B9)62μg 16%
Lycopene0μg
Magnesium144mg 34%
Manganese1mg 33%
Niacin7mg 42%
Pantothenic acid1mg 16%
Phosphorus543mg 78%
Retinol113μg
Riboflavin (B2)0.2mg 17%
Selenium52μg 94%
Theobromine0mg
Thiamine0.2mg 15%
Vitamin A IU429IU
Vitamin A116μg 13%
Vitamin B121μg 59%
Vitamin B61mg 44%
Vitamin C3mg 3%
Vitamin D IU63IU
Vitamin D20μg
Vitamin D32μg
Vitamin E2mg 16%
Vitamin K5μg 4%
Zinc4mg 35%
Sugars
Sugar1g
Sucrose0.4g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats8g 41%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats0.5g
Fatty Acids
Total omega 30.3g
Total omega 60.3g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid4g
Cystine0.4g
Glutamic acid5g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g