A mild white fish, orange sweet potato and raw zucchini give this plate distinct textures without a complicated sauce. The cod is matched to the cooked dry-heat record; the sweet potato is matched to baked flesh without the skin.
The zucchini is served raw. Its weight should therefore not be substituted for a cooked zucchini portion. The oil and lemon juice are included in the estimate, and all of that dressing belongs to the serving. If another cooking fat is used, it must be added rather than assumed to be covered by the fish’s source record.
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Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 85.0 g Atlantic cod, cooked with dry heat and weighed cooked
USDA ingredient and calculator
Fish, cod, Atlantic, cooked, dry heat · FDC 171956 · Source dataset
Send this amount to the Food Calculator → - 160.0 g Baked sweet potato flesh, skin removed, weighed cooked
USDA ingredient and calculator
Sweet potato, cooked, baked in skin, flesh, without salt · FDC 168483 · Source dataset
Send this amount to the Food Calculator → - 80.0 g Raw zucchini with skin, trimmed
USDA ingredient and calculator
Squash, summer, zucchini, includes skin, raw · FDC 169291 · Source dataset
Send this amount to the Food Calculator → - 7.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Raw lemon juice
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Weigh the cooked cod and baked sweet potato flesh. Rinse the zucchini, trim its ends, and weigh the edible portion before shaving it into thin ribbons.
- Warm the cooked fish and sweet potato as desired. Reheated leftovers should reach 165°F (74°C); if preparing fish from raw before weighing, the minimum is 145°F (63°C).
- Arrange the cooked components and raw zucchini on a plate. Mix and add the measured oil and lemon juice, using the full dressing for the stated estimate.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 312
- Protein (g)
- 23.6
- Total carbohydrate (g)
- 36.7
- Fiber (g)
- 6.1
- Available carbohydrate (g)
- 30.5
- Total fat (g)
- 8.3
Original added-fat equivalent (÷1.5): 5.51. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
The clock time assumes the fish and sweet potato are already cooked; it is not a validated time for cooking raw cod or baking a whole sweet potato. Sweet potato skin is not included in the ingredient weight. Raw zucchini remains uncooked in this recipe. Database-derived estimates, not laboratory analysis. Exact starting preparation states are specified. No raw-to-cooked yield, nutrient-retention factor or finished per100g concentration is invented. Heating may change water or nutrient content; brand and preparation differences remain. Eat the full listed serving including dressing for these estimates. Times are editorial estimates; no physical kitchen testing was performed.
- fdc.nal.usda.gov reference
- fdc.nal.usda.gov reference
- www.foodsafety.gov reference
- www.foodsafety.gov reference
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