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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

fresh cod fillets
Calorie percentages in the legend are calculated based on protein, carbohydrate, and fat contributing roughly 4, 4, and 9 calories per gram, respectively - the most common calorie calculation method accepted by the USDA. These are not exact values and may not match the calories shown.
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Detailed Nutritional Analysis

Serving Size: 1 each Amount per Serving
Basic Components
Calories 189.4
Protein 41.1g
Carbohydrates 0g
Dietary Fiber 0g
Soluble Fiber 0g
Insoluble Fiber 0g
Sugar - Total 0g
Monosaccharides 0g
Disaccharides 0g
Other Carbs 0g
Fat - Total 1.5g
Saturated Fat 0.3g
Monounsaturated Fat 0.2g
Polyunsaturated Fat 0.5g
Trans Fatty Acids
Cholesterol 99.3mg
Water 81.2
Dietary Exchanges
Very Lean Meat 5.4
Vitamins
Vitamin A IU 92.4IU
Vitamin - A RE 27.7mcg
A Carotenoid 0mcg
A - Retinol
A - Beta Carotene 27.7mcg
Thiamin - B1 0.2mg
Riboflavin - B2 0.2mg
Niacin - B3 4.8mg
Niacin Equivalent 12.4mg
Vitamin - B6 0.6mg
Vitamin - B12 2.1mcg
Biotin
Vitamin C 2.3mcg
Vitamin D IU 101.6IU
Vitamin D mcg 2.5mcg
Vit E - Alpha Equivalent 1.5mg
Vitamin - E IU 2.2IU
Vitamin E mg
Folate 16.2mcg
Vitamin K 0.2mcg
Pantothenic Acid 0.4mg
Minerals
Boron 54.4mcg
Calcium 37mg
Chromium
Copper 0.1mg
Fluoride
Iodine
Iron 0.9mg
Magnesium 73.9mg
Manganese 0mg
Molybdenum
Phosphorus 468.9mg
Potassium 954mg
Selenium 76.5mcg
Sodium 124.7mg
Zinc 1mg
Other Fats
Omega 3 Fatty Acids
Omega 6 Fatty Acids
Other
Alcohol 0g
Caffeine 0mg

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