Cod - 4 servings
Preparation: 5 min. Cooking: 10 min. Total: 15 min.
-
2 tsp virgin olive oil
-
4 cod fillets, about 4 oz each
-
1/4 cup lemon juice
-
1/4 cup parsley, chopped
Heat oil in a heavy nonstick skillet over medium high heat. Season cod with salt and pepper to taste. Sauté cod 3-4 minutes per side or until fish flakes easily. Carefully transfer fillets to a serving platter. Drain excess drippings from skillet. Stir in lemon juice. Remove from heat and stir in parsley. Serve lemon sauce over cod.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 210 Cal |
3.8 g |
1.6 g |
41 g |
0.18 g |
0.4 g |
99 mg |
140 mg |
Click for more detail
Nutrients
| Calories |
210 Cal |
|
| Fat |
3.8 g |
|
| Carbs |
1.6 g |
|
| Protein |
41 g |
|
| Fiber |
0.18 g |
|
| Sugar |
0.4 g |
|
|
Fats
| Fat |
3.8 g |
|
| Fat, Sat. |
0.62 g |
|
| Fat, Mono. |
1.9 g |
|
| Fat, Poly. |
0.77 g |
|
| Cholesterol |
99 mg |
|
|
Vitamins
| Choline |
150 mg |
28% |
| Niacin |
4.6 mg |
29% |
| Panto. Acid |
0.35 mg |
7.1% |
| Riboflavin |
0.15 mg |
11% |
| Thiamin |
0.17 mg |
14% |
| Vitamin A |
400 IU |
13% |
| Vitamin B6 |
0.52 mg |
33% |
| Vitamin B12 |
1.9 mcg |
79% |
| Vitamin C |
14 mg |
15% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.8 mg |
12% |
| Vitamin K |
63 mcg |
53% |
|
Minerals
| Calcium |
31 mg |
3.1% |
| Copper |
0.075 mg |
8.3% |
| Fluoride |
0 mcg |
0% |
| Iron |
1.1 mg |
14% |
| Magnesium |
78 mg |
19% |
| Manganese |
0.043 mg |
0.61% |
| Phosphorus |
250 mg |
36% |
| Potassium |
480 mg |
10% |
| Selenium |
68 mcg |
120% |
| Sodium |
140 mg |
9.5% |
| Zinc |
1.1 mg |
9.9% |
|
Click for less detail
