Panko Crusted Cod Fillet
1 fillet of panko crusted cod fillet contains 260 Calories. The macronutrient breakdown is 21% carbs, 43% fat, and 36% protein. This is a good source of protein (42% of your Daily Value), potassium (12% of your Daily Value), and vitamin a (13% of your Daily Value).
- Makes
- 2 fillet
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Line a baking tray with aluminum foil and preheat the oven to 350 degrees F.
- Toss the fillets onto the foil and rub them with some salt and pepper before drizzling some lemon juice from the half lemon over them.
- Place the fillets in the oven and let them cook for 10-15 minutes until the thickest portion easily flakes with a fork.
- Serve hot and enjoy!
Nutrition Facts
For 1 fillet of panko crusted cod fillet (165g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 260 | |
| Fats | 13g | 16% |
| Saturated fats | 7g | 37% |
| Trans fats | 0.5g | |
| Cholesterol | 80mg | 27% |
| Sodium | 230mg | 10% |
| Carbs | 14g | 5% |
| Net carbs | 13g | |
| Fiber | 1g | 5% |
| Sugar | 1g | |
| Protein | 24g | |
| Calcium | 52mg | 5% |
| Iron | 1mg | 19% |
| Potassium | 577mg | 12% |
| Vitamin D | 1μg | 8% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 119μg | |
| Caffeine | 0mg | |
| Choline | 82mg | 15% |
| Copper | 0mg | 5% |
| Fluoride | 0.4μg | |
| Folate (B9) | 15μg | 4% |
| Lycopene | 0μg | |
| Magnesium | 49mg | 12% |
| Manganese | 0.2mg | 11% |
| Niacin | 3mg | 17% |
| Pantothenic acid | 0.2mg | 5% |
| Phosphorus | 254mg | 36% |
| Retinol | 109μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 39μg | 71% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 579IU | |
| Vitamin A | 120μg | 13% |
| Vitamin B12 | 1μg | 45% |
| Vitamin B6 | 0.3mg | 24% |
| Vitamin C | 9mg | 10% |
| Vitamin D IU | 50IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 34μg | 28% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 37% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.5g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0.3g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
