Lemon and Thyme Cod
1 serving of lemon and thyme cod contains 343 Calories. The macronutrient breakdown is 35% carbs, 34% fat, and 30% protein. This is a good source of protein (47% of your Daily Value), potassium (14% of your Daily Value), and magnesium (26% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Prepare rice according to package directions.
- Pat Cod fillets dry with a paper towel and season with salt and pepper.
- 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.
- In the same sauté pan, warm butter, thyme, garlic, and lemon juice until melted. Drizzle over Cod fillets and serve with rice.
- 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 (170g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 343 | |
| Fats | 13g | 17% |
| Saturated fats | 6g | 31% |
| Trans fats | 0.4g | |
| Cholesterol | 72mg | 24% |
| Sodium | 104mg | 5% |
| Carbs | 30g | 11% |
| Net carbs | 28g | |
| Fiber | 2g | 9% |
| Sugar | 1g | |
| Protein | 26g | |
| Calcium | 31mg | 3% |
| Iron | 1mg | 16% |
| Potassium | 646mg | 14% |
| Vitamin D | 1μg | 8% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 23μg | |
| Caffeine | 0mg | |
| Choline | 90mg | 16% |
| Copper | 0.2mg | 26% |
| Fluoride | 0.3μg | |
| Folate (B9) | 47μg | 12% |
| Lycopene | 0μg | |
| Magnesium | 108mg | 26% |
| Manganese | 1mg | 24% |
| Niacin | 5mg | 31% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 407mg | 58% |
| Retinol | 85μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 39μg | 71% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 322IU | |
| Vitamin A | 87μg | 10% |
| Vitamin B12 | 1μg | 44% |
| Vitamin B6 | 0.4mg | 33% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 47IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 4μg | 3% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.3g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 6g | 31% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.4g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
