Cod & Sweet Potato Fishcakes with Green Salad

Baked cod and sweet-potato fishcakes with a green salad — 33 g of protein and 416 kcal. Lean white fish with a big beta-carotene hit from the sweet potato. Baked, not fried; about 30 minutes.

Ingredients (1 serving)

• Cod fillet — 150 g
• Sweet potato — 200 g
• Egg — 1 large
• Spring onion — 20 g
• Mixed greens — 60 g

Macros per serving

• Calories: 416 kcal
• Protein: 33 g
• Fat: 12 g
• Carbs: 44 g
• Fiber: 8 g

Key micronutrients

• Vitamin A: ~1100 µg RAE
• Selenium: ~45 µg
• Potassium: ~900 mg

Why it earns a spot in the rotation

• Beta-carotene from the sweet potato. ~1100 µg RAE of vitamin A per serving — one of the higher vitamin-A meals in the rotation, from a plant source rather than a supplement.
• Selenium from the cod. ~45 µg per serving, a meaningful share of a day's selenium from the fish alone.
• Lean protein without the fat load. 33 g of protein in 416 kcal, baked rather than fried, keeps fat at 12 g.
• Potassium from the potato and greens. ~900 mg per serving supports the fluid balance many Western diets under-deliver on.

Related protocols

• Baked Cod with Mediterranean Vegetables
• Baked Trout with Fennel & New Potatoes
• Herring, Potato & Dill Salad

Sources

• MedlinePlus — Vitamin A
• MedlinePlus — Selenium
• MedlinePlus — Dietary Proteins

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.