Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
1 1/2 lbs (680g) catfish fillets |
3 tablespoons (46g) lemon juice |
3 tablespoons (54g) soy sauce |
3 tablespoons (41g) vegetable oil |
1 cup (128g) carrots |
1 cup (71g) broccoli florets |
1 cup (124g) zucchini |
1 cup (70g) fresh mushrooms |
1 cup (107g) cauliflower florets |
3/4 cup (75g) green onions |
2 medium (246g) tomatoes |
1/2 cup (70g) sliced water chestnuts |
2 tablespoons (16g) cornstarch |
3/4 cup (178g) water |
1 teaspoon (6g) salt |
1/4 teaspoon (1g) pepper |
1 to taste (0g) cooked rice |
Total | 1 serving | |
Alanine (g) | 5.8 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 2 |
Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 6.5 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 2 |
Ash (g) | 7.1 | 0.1 | 9.6 | 0.0 | 1.2 | 0.7 | 0.7 | 0.6 | 0.8 | 0.6 | 1.2 | 0.2 | 0.0 | 0.2 | 6.0 | 0.0 | n/a | 29 | 7 |
Aspartic acid (g) | 10.1 | n/a | 0.5 | 0.0 | 0.2 | 0.2 | 0.2 | 0.1 | 0.2 | 0.1 | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 12 | 3 |
Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 54.4 | 2.7 | 10.8 | 0.0 | 42.2 | 34.1 | 19.8 | 2.1 | 23.5 | 54.0 | 24.6 | 2.8 | 0.3 | 5.3 | 1.4 | 2.5 | n/a | 281 | 70 |
Calories | 808.7 | 10.1 | 32.4 | 360.7 | 52.5 | 19.9 | 21.1 | 15.4 | 26.8 | 24.0 | 44.3 | 35.0 | 61.0 | 0.0 | 0.0 | 1.4 | n/a | 1,513 | 378 |
Calories (kj) | 3,370.7 | 41.6 | 135.5 | 1,509.2 | 221.4 | 83.1 | 86.8 | 65.1 | 111.3 | 101.3 | 182.0 | 147.0 | 255.0 | 0.0 | 0.0 | 6.0 | n/a | 6,316 | 1,579 |
Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
Carbohydrates (g) | 0.0 | 3.2 | 3.0 | 0.0 | 12.3 | 3.7 | 3.9 | 2.3 | 5.3 | 5.5 | 9.6 | 8.6 | 14.6 | 0.0 | 0.0 | 0.4 | n/a | 72 | 18 |
Cholesterol (mg) | 373.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 374 | 93 |
Copper (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Cystine (g) | 1.1 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Dietary Fiber (g) | 0.0 | 0.1 | 0.4 | 0.0 | 3.6 | n/a | 1.2 | 0.7 | 2.1 | 2.0 | 3.0 | 1.8 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 15 | 4 |
Folate (mcg) | 68.0 | 9.2 | 9.7 | 0.0 | 24.3 | 50.4 | 29.8 | 11.9 | 61.0 | 48.0 | 36.9 | 4.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 353 | 88 |
Folate, DFE (mcg) | 68.0 | 9.2 | 9.7 | 0.0 | 24.3 | 50.4 | 29.8 | 11.9 | 61.0 | 48.0 | 36.9 | 4.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 353 | 88 |
Folate, food (mcg) | 68.0 | 9.2 | 9.7 | 0.0 | 24.3 | 50.4 | 29.8 | 11.9 | 61.0 | 48.0 | 36.9 | 4.2 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 353 | 88 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Fructose (g) | 0.0 | 0.5 | n/a | n/a | 0.7 | n/a | 1.7 | 0.1 | 1.0 | n/a | 3.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 7 | 2 |
Galactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.0 | 0.5 | n/a | n/a | 0.8 | n/a | 1.3 | 1.0 | 1.0 | n/a | 3.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 8 | 2 |
Glutamic acid (g) | 14.7 | n/a | 1.3 | 0.0 | 0.5 | 0.3 | 0.2 | 0.2 | 0.3 | 0.3 | 1.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 19 | 5 |
Glycine (g) | 5.2 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
Histidine (g) | 2.3 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 1.6 | 0.0 | 1.3 | 0.0 | 0.4 | 0.6 | 0.5 | 0.4 | 0.4 | 1.1 | 0.7 | 0.6 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 8 | 2 |
Isoleucine (g) | 4.6 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Lactose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Leucine (g) | 7.8 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 9 | 2 |
Lysine (g) | 9.4 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 11 | 3 |
Magnesium (mg) | 129.1 | 2.7 | 21.6 | 0.0 | 15.4 | 17.8 | 22.3 | 6.3 | 16.1 | 15.0 | 27.1 | 3.5 | 0.5 | 1.8 | 0.1 | 1.0 | n/a | 280 | 70 |
Maltose (g) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.1 | 0.0 | 0.3 | n/a | 0.2 | 0.2 | 0.2 | 0.0 | 0.2 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 2 | 0 |
Methionine (g) | 3.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
Monounsaturated Fat (g) | 17.5 | 0.0 | 0.0 | 11.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 29 | 7 |
Niacin (mg) | 14.3 | 0.0 | 2.1 | 0.0 | 1.3 | 0.5 | 0.6 | 2.5 | 0.5 | 0.4 | 1.5 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 24 | 6 |
Pantothenic acid (mg) | 4.6 | 0.1 | 0.2 | 0.0 | 0.3 | 0.4 | 0.3 | 1.0 | 0.7 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 2 |
Phenylalanine (g) | 4.1 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Phosphorus (mg) | 1,386.3 | 3.7 | 70.2 | 0.0 | 44.8 | 46.9 | 47.1 | 60.2 | 47.1 | 27.8 | 59.0 | 13.3 | 2.1 | 0.0 | 0.0 | 0.9 | n/a | 1,809 | 452 |
Phytosterols | n/a | n/a | n/a | 394.9 | n/a | n/a | n/a | n/a | 19.3 | n/a | 17.2 | n/a | n/a | n/a | 0.0 | 0.5 | n/a | 432 | 108 |
Polyunsaturated Fat (g) | 7.6 | 0.0 | 0.0 | 22.3 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 31 | 8 |
Potassium (mg) | 2,052.3 | 47.1 | 114.5 | 0.0 | 409.6 | 230.8 | 323.6 | 222.6 | 319.9 | 207.0 | 583.0 | 82.6 | 0.5 | 1.8 | 0.5 | 7.6 | n/a | 4,603 | 1,151 |
Proline (g) | 3.8 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Protein (g) | 103.5 | 0.2 | 5.7 | 0.0 | 1.2 | 2.1 | 1.5 | 2.2 | 2.1 | 1.4 | 2.2 | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 123 | 31 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Riboflavin (mg) | 0.6 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Saturated Fat (g) | 8.9 | 0.0 | 0.0 | 5.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 15 | 4 |
Selenium (mcg) | 55.7 | 0.0 | 0.4 | 0.0 | 0.1 | 2.1 | 0.2 | 6.5 | 0.6 | 0.5 | 0.0 | 0.5 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 67 | 17 |
Serine (g) | 3.9 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 5 | 1 |
Sodium (mg) | 666.0 | 0.5 | 3,016.4 | 0.0 | 88.3 | 19.2 | 9.9 | 3.5 | 32.1 | 12.0 | 12.3 | 5.6 | 1.4 | 5.3 | 2,325.5 | 0.1 | n/a | 6,198 | 1,550 |
Starch (g) | 0.0 | 0.0 | n/a | n/a | 1.8 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
Sucrose | n/a | 0.2 | n/a | n/a | 4.6 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 5 | 1 |
Sugar (g) | 0.0 | 1.2 | 0.9 | 0.0 | 6.1 | n/a | 3.1 | 1.4 | 2.0 | 1.7 | 6.5 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 25 | 6 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
Threonine (g) | 4.7 | n/a | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
Tocopherol, alpha (mg) | 5.5 | 0.1 | 0.0 | 5.8 | 0.8 | n/a | 0.1 | 0.0 | 0.1 | 0.4 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 15 | 4 |
Tocopherol, beta (mg) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 1.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | 0.3 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 2 | 1 |
Total Fat (g) | 40.4 | 0.1 | 0.1 | 40.8 | 0.3 | 0.2 | 0.4 | 0.2 | 0.3 | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 84 | 21 |
Trans-monoenoic Fat (g) | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids (g) | 0.4 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 1.2 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
Tyrosine (g) | 3.4 | n/a | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
Valine (g) | 5.0 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
Vitamin A, IU (IU) | 6.8 | 2.7 | 0.0 | 0.0 | 21,383.7 | 2,130.0 | 248.0 | 0.0 | 0.0 | 747.8 | 2,049.2 | 0.0 | 0.0 | 0.0 | 0.0 | 3.1 | n/a | 26,571 | 6,643 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 1,068.8 | 106.5 | 12.4 | 0.0 | 0.0 | 37.5 | 103.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 1,329 | 332 |
Vitamin B-12 (mcg) | 19.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 20 | 5 |
Vitamin B-6 (mg) | 1.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.1 | 0.2 | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
Vitamin C (mg) | 0.0 | 17.7 | 0.0 | 0.0 | 7.6 | 66.2 | 22.2 | 1.5 | 51.6 | 14.1 | 33.7 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 215 | 54 |
Vitamin D (IU) | 61.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 66 | 17 |
Water (g) | 537.3 | 42.2 | 35.6 | 0.0 | 113.0 | 64.4 | 117.5 | 64.7 | 98.5 | 67.4 | 232.5 | 60.5 | 1.3 | 177.6 | 0.0 | 0.1 | n/a | 1,613 | 403 |
Zinc (mg) | 3.3 | 0.0 | 0.2 | 0.0 | 0.3 | 0.3 | 0.4 | 0.4 | 0.3 | 0.3 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 2 |
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