Baked Cod with Light Lemon Beurre Blanc Sauce on the Side

$11.99per serving

Two 4 ounce pieces of baked cod served with lemon beurre blanc sauce on the side.

Nutrition Per Serving1 serving

Calories312kcalSource

Baked cod238 • 76%

Unsalted butter50 • 16%

Dry white wine12 • 4%

Shallot5 • 2%

Plain nonfat Greek yogurt4 • 1%

Fresh lemon juice2 • 1%

Protein53.3gramsSource

Baked cod52.2g • 98%

Plain nonfat Greek yogurt0.8g • 1%

Shallot0.2g • 0%

Unsalted butter0.1g • 0%

Dijon mustard0.1g • 0%

Low sodium chicken broth0g • 0%

Carbs2.5gramsSource

Shallot1.1g • 42%

Fresh lemon juice0.5g • 21%

Dry white wine0.4g • 16%

Plain nonfat Greek yogurt0.3g • 11%

Lemon Zest0.1g • 3%

Ground black pepper0.1g • 3%

Fat7.8gramsSource

Unsalted butter5.7g • 73%

Baked cod2g • 26%

Dijon mustard0g • 1%

Plain nonfat Greek yogurt0g • 0%

Shallot0g • 0%

Fresh lemon juice0g • 0%

What's Inside

✓

Baked cod

227g • 238 kcal • Two 4-ounce baked cod portions; sauce served separately on the side.

✓

Shallot

6g • 5 kcal • light lemon beurre blanc sauce component

✓

Dry white wine

15g • 12 kcal • Pinot Grigio-style dry white wine in light lemon beurre blanc sauce

✓

Fresh lemon juice

8g • 2 kcal • light lemon beurre blanc sauce component

✓

Unsalted butter

7g • 50 kcal • light lemon beurre blanc sauce component

✓

Plain nonfat Greek yogurt

8g • 4 kcal • light lemon beurre blanc sauce component, whisked in off heat

✓

Dijon mustard

1g • 1 kcal • light lemon beurre blanc sauce component

✓

Lemon Zest

1g • light lemon beurre blanc sauce component

✓

Table salt

0g • light lemon beurre blanc sauce component

✓

Ground black pepper

0g • light lemon beurre blanc sauce component

✓

Low sodium chicken broth

8g • light lemon beurre blanc sauce component

Micronutrient Highlights

Potassium920mg5 src

Baked cod900mg • 98%

Fresh lemon juice15.4mg • 2%

Other sauce components8.9mg • 1%

Dijon mustard3.5mg • 0%

Ground black pepper3.3mg • 0%

Phosphorus525mg2 src

Baked cod510mg • 97%

Plain nonfat Greek yogurt and sauce components15mg • 3%

Sodium245.6mg11 src

Baked cod340.2mg • 139%

Table salt48.5mg • 20%

Table salt in Light Lemon Beurre Blanc Sauce48.5mg • 20%

Dijon mustard28.4mg • 12%

Low sodium chicken broth21mg • 9%

Other sauce components2.4mg • 1%

Iodine2101 src

Baked cod210 • 100%

Choline154mg2 src

Baked cod150mg • 97%

Light Lemon Beurre Blanc Sauce components4mg • 3%

Magnesium96mg2 src

Baked cod95mg • 99%

Light Lemon Beurre Blanc Sauce components1mg • 1%

Selenium85mcg1 src

Baked cod85mcg • 100%

Vitamin A50mcg3 src

Unsalted butter in Light Lemon Beurre Blanc Sauce50mcg • 100%

Dijon mustard0mcg • 0%

Ground black pepper0mcg • 0%

Calcium43mg6 src

Baked cod32mg • 74%

Plain nonfat Greek yogurt16.5mg • 38%

Lemon juice, Dijon, pepper, and other sauce components2.8mg • 6%

Dijon mustard0.7mg • 2%

Ground black pepper0.6mg • 1%

Fresh lemon juice0.5mg • 1%

Folate6mcg2 src

Light Lemon Beurre Blanc Sauce: shallot, lemon, Dijon, pepper4mcg • 67%

Baked cod2mcg • 33%

Niacin5.3mg2 src

Baked cod5mg • 94%

Light Lemon Beurre Blanc Sauce components0.3mg • 6%

Vitamin C2.9mg1 src

Fresh lemon juice5.8mg • 200%

Vitamin B122.3mcg1 src

Baked cod2.3mcg • 100%

Zinc1.1mg2 src

Baked cod1mg • 89%

Light Lemon Beurre Blanc Sauce components0.1mg • 11%

Iron0.9mg5 src

Baked cod0.9mg • 96%

Light Lemon Beurre Blanc Sauce components0mg • 4%

Dijon mustard0mg • 2%

Fresh lemon juice0mg • 1%

Ground black pepper0mg • 1%

Niacin B60.6mg2 src

Baked cod0.5mg • 93%

Light Lemon Beurre Blanc Sauce components0mg • 7%

Riboflavin02 src

Baked cod0 • 73%

Plain nonfat Greek yogurt and sauce components0 • 27%

Thiamin02 src

Baked cod0 • 75%

Light Lemon Beurre Blanc Sauce components0 • 25%

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