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Calories491
Protein40.7g
Carbs52.9g
Fat13.8g
Fiber8.3g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
66.08 mcg RAE7.3% DV100% coverage
Vitamin C
58.57 mg65.1% DV100% coverage
Vitamin D
1.1 mcg5.5% DV100% coverage
Vitamin B6
0.99 mg58.2% DV100% coverage
Vitamin B12
4.36 mcg181.5% DV100% coverage
Folate
98.45 mcg DFE24.6% DV100% coverage
Calcium
126.35 mg9.7% DV100% coverage
Iron
3.7 mg20.5% DV100% coverage
Magnesium
123.71 mg29.5% DV100% coverage
Potassium
2,091.67 mg44.5% DV100% coverage
Phosphorus
825.71 mg66.1% DV100% coverage
Zinc
1.9 mg17.3% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Make a flaked fish bowl: Use exactly 220 g raw cod fillet; 240 g baby potatoes; 140 g no salt canned tomatoes; 70 g raw yellow onion; 8 g fresh dill; 5 g raw garlic; 16 g fresh lemon juice; 12 g avocado oil. Cook the baby potatoes and tomatoes and onion with garlic in avocado oil for 8 minutes. Add the seasoned raw cod fillet, cover, and cook for 5 minutes to 145°F; rest 3 minutes, stir in all fresh dill, fresh lemon juice, flake the cod fillet, and fold it through the complete skillet. Dietary pattern is unchanged. Major allergens are unchanged; check packaged ingredients for cross-contact. The full measured ingredient set is retained, so nutrition per serving is essentially unchanged.
Make a covered fish skillet: Use exactly 220 g raw cod fillet; 240 g baby potatoes; 140 g no salt canned tomatoes; 70 g raw yellow onion; 8 g fresh dill; 5 g raw garlic; 16 g fresh lemon juice; 12 g avocado oil. Arrange the baby potatoes and tomatoes and onion with avocado oil and garlic; cook covered for 8 minutes. Set the seasoned raw cod fillet on top, cover for 5 to 7 minutes to 145°F, rest 3 minutes, add all fresh dill, fresh lemon juice, and serve everything together. Dietary pattern is unchanged. Major allergens are unchanged; check packaged ingredients for cross-contact. The full measured ingredient set is retained, so nutrition per serving is essentially unchanged.
Storage and reheating
Refrigerate for up to 2 days.
Not marked as freezer-friendly.
Suggested reheating: Pan, Microwave.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
