Your Recipe

Cod and Asparagus Bake

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Asparagus 453.592g 91kcal
Lemon peel 9g 4kcal
Cod atlantic, raw 924g 758kcal

Recipe Instructions:

Ingredients
4 cod fillets (4 ounces each )
1 pound fresh thin asparagus, trimmed
1 pint cherry tomatoes, halved
2 tablespoons lemon juice
1-1/2 teaspoons grated lemon zest
1/4 cup grated Romano cheese
Directions
Preheat oven to 375°. Place cod and asparagus in a 15x10x1-in. baking pan brushed with oil. Add tomatoes, cut sides down. Brush fish with lemon juice; sprinkle with lemon zest. Sprinkle fish and vegetables with Romano cheese. Bake until fish just begins to flake easily with a fork, about 12 minutes.
Remove pan from oven; preheat broiler. Broil cod mixture 3-4 in. from heat until vegetables are lightly browned, 2-3 minutes.

Nutrition Facts
Portion Size 350 g | ml
Amount Per Portion 214
895
kcal
kilojoules
% Daily Value *
Total Fat 1.7g 2%
Saturated Fat 0.3g 2%
Sodium 127mg 6%
Total Carbohydrate 5g 2%
Dietary Fiber 2.6g 9%
Sugar 2.3g
Protein 44g 87%
Vitamin D 2.1mcg 10%
Calcium 67mg 5%
Iron 3.3mg 18%
Potassium 1190mg 25%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 70.879 mcg 8%
Thiamin [B1] 0.34 mg 28%
Riboflavin [B2] 0.312 mg 24%
Niacin [B3] 5.887 mg 37%
Pantothenic acid [B5] 0.676 mg 14%
Vitamin B6 0.675 mg 40%
Cobalamin [B12] 2.102 mcg 0%
Floate [B9] 76.149 mcg 0%
Vitamin C 12.956 mg 14%
Vitamin D 2.079 mcg 10%
Vitamin E 2.771 mg 18%
Vitamin K 47.405 mcg 40%
Betaine 0.68 mg 0%
Choline 169.131 mg 31%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 5 g 2%
Sugars 2.3 g 5%
Dietary fiber 2.6 g 9%
Carbohydrate 4.6 g 0%
Net carbs 2.7g
Aminoacids
Nutrient Amount DV
Alanine 2.618 g 0%
Arginine 2.566 g 0%
Aspartic acid 4.787 g 0%
Cysteine 0.476 g 0%
Glutamic acid 6.404 g 0%
Glycine 2.019 g 0%
Histidine 1.266 g 0%
Isoleucine 1.982 g 0%
Leucine 3.488 g 0%
Lysine 3.895 g 0%
Methionine 1.253 g 0%
Phenylalanine 1.69 g 0%
Proline 1.536 g 0%
Serine 1.797 g 0%
Threonine 1.899 g 0%
Tryptophan 0.49 g 0%
Tyrosine 1.447 g 0%
Valine 2.249 g 0%
Minerals
Nutrient Amount DV
Calcium 67.41 mg 5%
Copper 0.29 mg 32%
Fluoride 0 mcg 0%
Iron 3.33 mg 18%
Magnesium 90.35 mg 22%
Manganese 0.21 mg 9%
Phosphorus 528.45 mg 42%
Potassium 1190.4 mg 25%
Selenium 79.09 mcg 144%
Sodium 127.18 mg 6%
Zinc 1.66 mg 15%
Other
Nutrient Amount DV
Water 298.441 g 0%
Ash 3.358 g 0%