Recipes · Norwegian · Grilled Dishes
Baked Cod
One serving has 257 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (120%), cobalamin (76%), phosphorus (58%), pyridoxine (38%), choline (31%) and niacin (30%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (214 g)
- Difficulty: Easy
- Diets: Dairy-free, Pescatarian, Gluten-free, Mediterranean, Halal, Kosher
- Contains: fish
Ingredients
- 200 g Fish, cod, Atlantic, raw
- 2 g Lemon juice, raw
- 1 g Salt, table
- 1 g Spices, pepper, black
- 10 g Olive oil
Method
- Preheat the oven to 375°F (190°C).
- Place cod on a baking sheet, drizzle with olive oil, and season with salt
- Bake for 15-20 minutes or until flaky, then squeeze lemon juice on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 257 kcal | 12% |
| Carbohydrates | 0.78 g | |
| Water | 164 mL | |
| Fiber | 0.26 g | 1% |
| Protein | 35.7 g | 74% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 11.4 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.24 g | |
| Eicosapentaenoic Acid (EPA) | 0.13 g | |
| Omega-6 | 0.9 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 86 mg | |
| Calcium | 36.9 mg | 4% |
| Copper | 0.07 mg | 8% |
| Iron | 0.92 mg | 5% |
| Magnesium | 65.8 mg | 21% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 408 mg | 58% |
| Potassium | 842 mg | 18% |
| Selenium | 66.3 µg | 120% |
| Sodium | 496 mg | |
| Zinc | 0.91 mg | 11% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 4.1 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.32 mg | 6% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 14.6 µg | 4% |
| Cobalamin (vitamin B12) | 1.8 µg | 76% |
| Choline | 131 mg | 31% |
| Vitamin A | 24.3 µg | 3% |
| Vitamin C | 2.8 mg | 4% |
| Vitamin D (D2 + D3) | 72 IU | 12% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 4.4 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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