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✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein17% · 32g
Carbs53% · 100g
Fat30% · 25g
7g
Fiber
1260mg
Sodium
4.2g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
21th pctl
More protein than 21% of 1,474 meals
Protein density
4.2g /100cal
Leaner than 33% of meals
vs Seafood average
0% lighter
This760
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ High Protein✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Carrot
White Wine Vinegar
Sweet Soy Glaze
Icelandic Cod
Sesame Seeds
Lime
Scallions
Dijon Mustard
Jasmine Rice
Sriracha
Ginger
Black Pepper
Cooking Oil
Butter
Salt
How to make it
1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and halve carrots lengthwise; cut into 3-inch-long, ½-inch-thick pieces. Peel and mince or grate ginger. Trim and thinly slice scallions, separating whites from greens. Zest and quarter lime.
2
Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper.Roast on top rack until browned and tender, 20-25 minutes.Cover to keep warm.
3
Meanwhile, melt 1 TBSP butter in a small pot over medium-high heat. Add half the ginger; cook, stirring, until fragrant, 30 seconds.Stir in rice, 1¼ cups water (2¼ cups for 4 servings), and a pinch of salt. Bring to a boil; cover and reduce to a low simmer. Cook until tender, 15-18 minutes.Keep covered off heat until ready to serve.
4
While rice cooks, in a small bowl, combine scallion whites, vinegar, and a pinch of salt. Set aside to pickle.In a separate small bowl, combine sweet soy glaze, mustard, remaining ginger, and a squeeze of lime juice.
5
Pat salmon* dry with paper towels. Season all over with salt and pepper.Heat a drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add salmon, skin sides down; cook until skin is lightly browned and crispy, 5-7 minutes. Carefully flip and cook until fish is opaque and cooked through, 1-2 minutes more.Add sauce to pan; turn salmon to thoroughly coat. Remove pan from heat.
6
Fluff rice with a fork; stir in 1 TBSP butter (2 TBSP for 4 servings) and season with salt and pepper.Toss carrots with lime zest to taste.Divide rice, carrots, and salmon between plates; drizzle salmon with any remaining sauce. Top with pickled scallion whites, scallion greens, and sesame seeds. Drizzle with as much Sriracha as you like. Serve with remaining lime wedges on the side.
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Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and halve carrots lengthwise; cut into 3-inch-long, ½-inch-thick pieces. Peel and mince or grate ginger. Trim and thinly slice scallions, separating whites from greens. Zest and quarter lime.
2
Step 2
Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper.Roast on top rack until browned and tender, 20-25 minutes.Cover to keep warm.
3
Step 3
Meanwhile, melt 1 TBSP butter in a small pot over medium-high heat. Add half the ginger; cook, stirring, until fragrant, 30 seconds.Stir in rice, 1¼ cups water (2¼ cups for 4 servings), and a pinch of salt. Bring to a boil; cover and reduce to a low simmer. Cook until tender, 15-18 minutes.Keep covered off heat until ready to serve.
4
Step 4
While rice cooks, in a small bowl, combine scallion whites, vinegar, and a pinch of salt. Set aside to pickle.In a separate small bowl, combine sweet soy glaze, mustard, remaining ginger, and a squeeze of lime juice.
5
Step 5
Pat salmon* dry with paper towels. Season all over with salt and pepper.Heat a drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add salmon, skin sides down; cook until skin is lightly browned and crispy, 5-7 minutes. Carefully flip and cook until fish is opaque and cooked through, 1-2 minutes more.Add sauce to pan; turn salmon to thoroughly coat. Remove pan from heat.
6
Step 6
Fluff rice with a fork; stir in 1 TBSP butter (2 TBSP for 4 servings) and season with salt and pepper.Toss carrots with lime zest to taste.Divide rice, carrots, and salmon between plates; drizzle salmon with any remaining sauce. Top with pickled scallion whites, scallion greens, and sesame seeds. Drizzle with as much Sriracha as you like. Serve with remaining lime wedges on the side.
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puts Mustard Soy Icelandic Cod with HelloFresh's Mustard Soy Icelandic Cod: 760 calories, 32g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan. on the menu as a prepared dish that holds up on a weeknight without asking much of the cook. At 760 calories per serving and 32 g of protein, the numbers fit most balanced eating frameworks without adjustment.
Cod is the common name for the demersal fish genus Gadus, belonging to the family Gadidae. Cod is also used as part of the common name for several other fish species, and one species that belongs to genus Gadus is not commonly called cod. [1]
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
760Calories
32gProtein
100gCarbs
25gFat
7gFiber
1260mgSodium
Daily calorie contribution38% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
⚠ Not ideal for
Vegans
Strict keto
Frequently asked questions
How many calories are in Mustard Soy Icelandic Cod?
Mustard Soy Icelandic Cod contains 760 calories and 32 g of protein per serving, portioned as HelloFresh's Mustard Soy Icelandic Cod: 760 calories, 32g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Mustard Soy Icelandic Cod?
Mustard Soy Icelandic Cod is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
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