Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Simple Pan-Fried Alaskan Cod serves 4 CLICK here for a printable recipe
16 oz cod fillet, brined then cut into 4 equal portions (available at 10th & M Seafoods or I Love Blue Sea)
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		flour
31.25g 		pepper
0.1g 		salt
0.4g 		cayenne pepper
0.44g 		butter
4.73g 		olive oil
4.5g 		lemon
2.34g 		Total Per Serving Total for Recipe
Protein (g) 3.23 0.01 0.0 0.05 0.04 0.0 0.03 3.36 3.36
Total Fat (g) 0.31 0.0 0.0 0.08 3.84 4.5 0.01 8.73 8.73
Carbohydrates (g) 23.85 0.06 0.0 0.25 0.0 0.0 0.22 24.38 24.38
Ash (g) 0.15 0.0 0.4 0.03 0.0 0.0 0.01 0.59 0.59
Calories (kcal) 113.75 0.255 0.0 1.399 33.914 39.78 0.679 189.778 189.778
Starch (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Fructose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lactose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 3.73 0.01 0.0 0.04 0.85 0.0 2.08 6.7 6.7
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.08 0.0 0.0 0.05 0.0 0.0 0.06 0.19 0.19
Galactose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.8 0.0 0.0 0.1 0.0 0.0 0.1 1.1 1.1
Calcium (mg) 4.688 0.437 0.096 0.651 1.135 0.045 0.609 7.661 7.661
Iron (mg) 1.45 0.03 0.0 0.03 0.0 0.03 0.01 1.55 1.55
Magnesium (mg) 6.875 0.194 0.004 0.669 0.095 0.0 0.187 8.024 8.024
Phosphorus (mg) 33.75 0.173 0.0 1.289 1.135 0.0 0.375 36.722 36.722
Potassium (mg) 33.438 1.259 0.032 8.862 1.135 0.045 3.233 48.003 48.003
Sodium (mg) 0.625 0.044 155.032 0.132 0.52 0.09 0.047 156.49 156.49
Zinc (mg) 0.22 0.0 0.0 0.01 0.0 0.0 0.0 0.24 0.24
Copper (mg) 0.044 0.001 0.0 0.002 0.001 0.0 0.001 0.049 0.049
Manganese (mg) 0.213 0.006 0.0 0.009 0.0 0.0 0.001 0.228 0.228
Selenium (mcg) 10.6 0.0 0.0 0.0 0.0 0.0 0.0 10.7 10.7
Vitamin A, IU (IU) 0.0 0.299 0.0 183.084 118.203 0.0 0.515 302.101 302.101
Retinol (mcg) 0.0 0.0 0.0 0.0 31.738 0.0 0.0 31.738 31.738
Vitamin A, RAE (mcg_RAE) 0.0 0.015 0.0 9.156 32.353 0.0 0.023 41.548 41.548
Beta Carotene (mcg) 0.0 0.156 0.0 96.096 7.473 0.0 0.07 103.796 103.796
Vitamin E (mg) 0.02 0.0 0.0 0.13 0.11 0.65 0.0 0.91 0.91
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.006 0.0 0.0 0.0 0.0 0.0 0.006 0.006
Lutein + zeaxanthin (mcg) 5.625 0.205 0.0 57.891 0.0 0.0 0.258 63.978 63.978
Tocopherol, beta (mg) 0.02 0.0 n/a n/a 0.0 0.0 n/a 0.03 0.03
Tocopherol, gamma (mg) 0.12 0.0 n/a n/a 0.0 0.04 n/a 0.16 0.16
Tocopherol, delta (mg) 0.01 0.0 n/a n/a 0.0 0.0 n/a 0.01 0.01
Vitamin C (mg) 0.0 0.0 0.0 0.3 0.0 0.0 1.2 1.6 1.6
Thiamin (mg) 0.247 0.0 0.0 0.001 0.0 0.0 0.001 0.25 0.25
Riboflavin (mg) 0.153 0.0 0.0 0.004 0.001 0.0 0.0 0.159 0.159
Niacin (mg) 1.844 0.001 0.0 0.038 0.002 0.0 0.002 1.887 1.887
Pantothenic acid (mg) 0.138 n/a 0.0 n/a 0.005 0.0 0.004 0.147 0.147
Vitamin B-6 (mg) 0.013 0.0 0.0 0.011 0.0 0.0 0.002 0.025 0.025
Folate (mcg) 57.188 0.01 0.0 0.466 0.142 0.0 0.258 58.063 58.063
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.01 0.0 0.0 0.01 0.01
Choline (mg) 3.3 0.0 0.0 0.2 0.9 0.0 0.1 4.5 4.5
Folic acid (mcg) 48.125 0.0 0.0 0.0 0.0 0.0 0.0 48.125 48.125
Tryptophan (g) 0.041 n/a 0.0 n/a 0.0 0.0 n/a 0.041 0.041
Threonine (g) 0.088 n/a 0.0 n/a 0.002 0.0 n/a 0.089 0.089
Isoleucine (g) 0.113 n/a 0.0 n/a 0.002 0.0 n/a 0.115 0.115
Leucine (g) 0.222 n/a 0.0 n/a 0.004 0.0 n/a 0.226 0.226
Lysine (g) 0.072 n/a 0.0 n/a 0.003 0.0 n/a 0.075 0.075
Methionine (g) 0.056 n/a 0.0 n/a 0.001 0.0 n/a 0.057 0.057
Cystine (g) 0.069 n/a 0.0 n/a 0.0 0.0 n/a 0.069 0.069
Phenylalanine (g) 0.163 n/a 0.0 n/a 0.002 0.0 n/a 0.164 0.164
Tyrosine (g) 0.097 n/a 0.0 n/a 0.002 0.0 n/a 0.099 0.099
Valine (g) 0.131 n/a 0.0 n/a 0.003 0.0 n/a 0.134 0.134
Arginine (g) 0.131 n/a 0.0 n/a 0.001 0.0 n/a 0.133 0.133
Histidine (g) 0.072 n/a 0.0 n/a 0.001 0.0 n/a 0.073 0.073
Alanine (g) 0.103 n/a 0.0 n/a 0.001 0.0 n/a 0.105 0.105
Aspartic acid (g) 0.138 n/a 0.0 n/a 0.003 0.0 n/a 0.14 0.14
Glutamic acid (g) 1.088 n/a 0.0 n/a 0.009 0.0 n/a 1.096 1.096
Glycine (g) 0.116 n/a 0.0 n/a 0.001 0.0 n/a 0.117 0.117
Proline (g) 0.375 n/a 0.0 n/a 0.004 0.0 n/a 0.379 0.379
Serine (g) 0.163 n/a 0.0 n/a 0.002 0.0 n/a 0.165 0.165
Cholesterol (mg) 0.0 0.0 0.0 0.0 10.17 0.0 0.0 10.17 10.17
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.05 0.001 0.0 0.014 2.43 0.621 0.001 3.118 3.118
Phytosterols (mg) n/a 0.092 0.0 0.365 n/a 9.945 n/a 10.402 10.402
Monounsaturated Fat (g) 0.028 0.001 0.0 0.012 0.994 3.283 0.0 4.319 4.319
Polyunsaturated (g) 0.128 0.001 0.0 0.037 0.144 0.473 0.002 0.785 0.785