Creamed Cod on Rice
Creamed Cod on Rice is a classic comfort dish featuring flaky white cod fish in a rich, creamy white sauce, served over a bed of fluffy white rice. It's a staple of New England and Atlantic Canadian home cooking, often made with simple pantry ingredients like milk, butter, flour, and sometimes a touch of onion or celery.
🍽️ Nutrition at a glance
This dish is high in protein from the cod and carbohydrates from the rice, with a moderate amount of fat from the cream sauce. It provides a good source of B vitamins, selenium, and phosphorus, with a rough calorie ballpark of 400-500 calories per typical serving.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 30 g |
| Carbs | 40 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Selenium | 35 mcg |
| Phosphorus | 300 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 5 mg |
| Potassium | 450 mg |
| Vitamin D | 1.5 mcg |
| Magnesium | 40 mg |
| Calcium | 120 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a beloved 'poor man's' or 'fisherman's' meal that transforms inexpensive, plentiful cod into a hearty, satisfying dish. Nutritionally, the combination of lean fish protein and the creamy sauce makes it a surprisingly balanced and comforting meal.
