Stuffed cod

Dinner

Item Rating: 71/100

1 serving (200 grams) contains 250 calories, 35.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		94.1 mg	31%
Sodium		705.9 mg	30%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	1.2 g	4%
	Sugars	2.4 g
protein		41.2 g	82%
Vitamin D		235.3 mcg	1176%
Calcium		58.8 mg	4%
Iron		1.2 mg	6%
Potassium		588.2 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 84 cal (28.5%)

Protein: 164 cal (55.6%)

Carbs: 47 cal (15.9%)

About Stuffed cod

Stuffed cod is a dish often featured in Mediterranean and coastal cuisines, showcasing light, flaky cod fillets filled with hearty ingredients like vegetables, breadcrumbs, and herbs. Cod is a lean white fish rich in high-quality protein and numerous essential nutrients, including vitamin B12, iodine, and selenium. It is also low in saturated fat, making it suitable for heart-healthy diets. The stuffing can vary based on regional influences, providing opportunities to include nutrient-dense additions such as spinach, garlic, or nuts. Stuffed cod is a versatile dish considered wholesome and nutritious, ideal for those seeking balanced meals that support overall health and well-being.

Health Benefits

• Supports heart health due to omega-3 fatty acids found in cod, which can help reduce inflammation and improve cardiovascular function.
• Provides 24 grams of protein per 100-gram serving, essential for muscle repair and overall growth.
• A good source of vitamin B12 (more than 100% of the daily value per serving), supporting healthy brain and nerve function.
• Contains selenium, which acts as an antioxidant and promotes a healthy immune system.
• Low in saturated fat, making it suitable for maintaining healthy cholesterol levels.

Dietary Considerations

Allergens: Contains fish, gluten (if breadcrumbs are used), nuts (if included in stuffing), dairy (if cheese or butter is used)

Suitable for: Low-carb diets, pescatarian diets, mediterranean diet

Not suitable for: Vegan diets, vegetarian diets, low-sodium diets (depending on seasoning)

Selection and Storage

Store raw cod in the refrigerator at 0-4°C (32-40°F) and consume within 1-2 days of purchasing. If stuffed, prepare immediately or refrigerate the stuffed dish for up to 1 day before cooking. For longer storage, freeze raw cod and stuffing ingredients separately.

Common Questions About Stuffed cod Nutrition

Is stuffed cod high in protein?

Yes, stuffed cod is a good source of protein. A 4-ounce portion of stuffed cod typically contains around 20-25 grams of protein, which helps support muscle repair and growth. Additionally, the protein content varies slightly depending on the stuffing ingredients, such as bread crumbs or spinach.

Can I eat stuffed cod on a keto diet?

Stuffed cod is compatible with a keto diet if prepared without high-carb fillings like bread crumbs or grains. Opting for stuffing made with low-carb vegetables, herbs, and cheese ensures the dish remains keto-friendly while providing healthy fats and moderate protein.

What are the health benefits or concerns of eating stuffed cod?

Stuffed cod provides lean protein, omega-3 fatty acids for heart health, and essential nutrients such as vitamins B12 and D. However, concerns arise if the stuffing contains excessive sodium or unhealthy fats, so it’s best to prepare or choose recipes with wholesome, natural ingredients.

What is a recommended portion size for stuffed cod?

A recommended portion size for stuffed cod is around 4-6 ounces per person, depending on individual calorie and protein needs. Pair it with non-starchy vegetables for a balanced, nutritious meal without excessive calories.

How does stuffed cod compare to baked salmon?

Stuffed cod is leaner and lower in fat compared to baked salmon, with cod providing around 90-120 calories per 4 ounces versus salmon's 180-200 calories. Cod is less oily but has slightly fewer omega-3s, making salmon richer in heart-healthy fats. Both are excellent protein sources, but cod is preferable for lighter meals.

Data Sources & Scientific References