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Nutritional Facts: Parmesan-Herb Baked Flounder

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.

  24 ounces (682g)
flounder fillets
1/3 cup (33g)
parmesan cheese
1/4 cup (0g)
low-fat mayonnaise
2 tablespoons (12g)
green onions
1/4 cup (27g)
dry breadcrumbs
1 teaspoon (1g)
dried basil
1 teaspoon (1g)
dried oregano
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
pepper
Total 1 serving
Alanine (g) 5.3 0.4 n/a 0.0 0.1 0.0 0.0 0.0 0.0 6 1
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 6.1 0.5 n/a 0.0 0.1 0.0 0.0 0.0 0.0 7 2
Ash (g) 8.3 2.7 n/a 0.1 0.8 0.1 0.1 1.5 0.0 14 3
Aspartic acid (g) 9.4 0.9 n/a 0.0 0.2 0.0 0.0 0.0 0.0 11 3
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 143.1 369.3 n/a 8.6 49.4 15.7 16.0 0.4 2.5 605 151
Calories 477.1 143.5 n/a 3.8 106.7 1.6 2.7 0.0 1.4 737 184
Calories (kj) 2,003.9 601.1 n/a 16.2 446.3 6.8 11.1 0.0 6.0 3,091 773
Carbohydrates (g) 0.0 1.4 n/a 0.9 19.4 0.3 0.7 0.0 0.4 23 6
Cholesterol (mg) 306.7 29.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 336 84
Copper (mg) 0.1 0.1 n/a 0.0 0.1 0.0 0.0 0.0 0.0 0 0
Cystine (g) 1.0 0.0 n/a n/a 0.1 0.0 0.0 0.0 0.0 1 0
Dietary Fiber (g) 0.0 0.0 n/a 0.3 1.2 0.3 0.4 0.0 0.1 2 1
Folate (mcg) 34.1 3.3 n/a 7.7 28.9 2.2 2.4 0.0 0.1 79 20
Folate, DFE (mcg) 34.1 3.3 n/a 7.7 44.3 2.2 2.4 0.0 0.1 94 24
Folate, food (mcg) 34.1 3.3 n/a 7.7 6.8 2.2 2.4 0.0 0.1 56 14
Folic acid (mcg) 0.0 0.0 n/a 0.0 22.1 0.0 0.0 0.0 0.0 22 6
Fructose (g) 0.0 0.0 n/a n/a 0.7 0.0 0.0 n/a 0.0 1 0
Galactose (g) 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Glucose (dextrose) (g) 0.0 0.0 n/a n/a 0.5 0.0 0.0 n/a 0.0 1 0
Glutamic acid (g) 14.5 2.9 n/a 0.0 1.1 0.0 0.0 0.0 0.0 19 5
Glycine (g) 4.4 0.3 n/a 0.0 0.1 0.0 0.0 0.0 0.0 5 1
Histidine (g) 2.1 0.4 n/a 0.0 0.1 0.0 0.0 0.0 0.0 3 1
Hydroxyproline n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Iron (mg) 1.2 0.3 n/a 0.2 1.3 0.6 0.4 0.0 0.1 4 1
Isoleucine (g) 4.2 0.7 n/a 0.0 0.1 0.0 0.0 0.0 0.0 5 1
Lactose (g) 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Leucine (g) 7.4 1.2 n/a 0.0 0.3 0.0 0.0 0.0 0.0 9 2
Lysine (g) 8.7 1.0 n/a 0.0 0.1 0.0 0.0 0.0 0.0 10 2
Magnesium (mg) 122.7 12.7 n/a 2.4 11.6 5.0 2.7 0.0 1.0 158 40
Maltose (g) 0.0 0.0 n/a n/a 0.5 0.0 0.0 n/a 0.0 1 0
Manganese (mg) 0.1 0.0 n/a 0.0 0.2 0.1 0.0 0.0 0.1 1 0
Methionine (g) 3.1 0.3 n/a 0.0 0.1 0.0 0.0 0.0 0.0 4 1
Monounsaturated Fat (g) 3.6 2.8 n/a 0.0 0.3 0.0 0.0 0.0 0.0 7 2
Niacin (mg) 7.1 0.0 n/a 0.1 1.8 0.0 0.0 0.0 0.0 9 2
Pantothenic acid (mg) 1.3 0.1 n/a 0.0 0.1 0.0 0.0 0.0 0.0 2 0
Phenylalanine (g) 3.5 0.7 n/a 0.0 0.2 0.0 0.0 0.0 0.0 4 1
Phosphorus (mg) 1,717.6 242.8 n/a 4.4 44.6 1.9 1.5 0.0 0.9 2,014 503
Phytosterols n/a n/a n/a n/a 2.2 0.7 2.0 0.0 0.5 5 1
Polyunsaturated Fat (g) 2.5 0.4 n/a 0.0 0.6 0.0 0.0 0.0 0.0 4 1
Potassium (mg) 1,090.6 41.6 n/a 33.1 52.9 18.4 12.6 0.1 7.6 1,257 314
Proline (g) 3.3 1.5 n/a 0.0 0.4 0.0 0.0 0.0 0.0 5 1
Protein (g) 84.6 12.8 n/a 0.2 3.6 0.2 0.1 0.0 0.1 102 25
Retinol (mcg) 68.2 74.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 142 36
Riboflavin (mg) 0.1 0.2 n/a 0.0 0.1 0.0 0.0 0.0 0.0 0 0
Saturated Fat (g) 3.0 5.8 n/a 0.0 0.3 0.0 0.0 0.0 0.0 9 2
Selenium (mcg) 181.3 5.9 n/a 0.1 6.8 0.0 0.0 0.0 0.0 194 49
Serine (g) 3.9 0.8 n/a 0.0 0.2 0.0 0.0 0.0 0.0 5 1
Sodium (mg) 2,017.5 509.2 n/a 1.9 197.6 0.5 0.3 581.4 0.1 3,309 827
Starch (g) 0.0 n/a n/a n/a 16.1 n/a n/a n/a n/a 16 4
Sucrose (g) 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Sugar (g) 0.0 0.3 n/a 0.3 1.7 0.0 0.0 0.0 0.0 2 1
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 n/a 0.0 0.3 0.0 0.0 0.0 0.0 0 0
Threonine (g) 4.0 0.5 n/a 0.0 0.1 0.0 0.0 0.0 0.0 5 1
Tocopherol, alpha (mg) 4.3 0.1 n/a 0.1 0.0 0.1 0.2 0.0 0.0 5 1
Tocopherol, beta (mg) 0.1 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 1.8 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 2 0
Tocopherol, gamma (mg) 0.1 n/a n/a n/a 0.2 0.0 0.2 n/a 0.0 1 0
Total Fat (g) 13.2 9.5 n/a 0.0 1.4 0.0 0.0 0.0 0.0 24 6
Trans-monoenoic Fat (g) 0.1 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
TransFatty acids (g) 0.1 n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0 0
Tryptophan (g) 1.1 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Tyrosine (g) 3.3 0.8 n/a 0.0 0.1 0.0 0.0 0.0 0.0 4 1
Valine (g) 4.4 0.8 n/a 0.0 0.2 0.0 0.0 0.0 0.0 5 1
Vitamin A, IU (IU) 224.9 288.0 n/a 119.6 0.0 5.2 17.0 0.0 3.1 658 164
Vitamin A, RAE (mcg) 68.2 76.3 n/a 6.0 0.0 0.3 0.9 0.0 0.2 152 38
Vitamin B-12 (mcg) 7.7 0.8 n/a 0.0 0.1 0.0 0.0 0.0 0.0 9 2
Vitamin B-6 (mg) 0.7 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 0.0 0.0 n/a 2.3 0.0 0.0 0.0 0.0 0.0 2 1
Vitamin D (IU) 770.2 7.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 777 194
Water (g) 576.8 6.9 n/a 10.8 1.8 0.1 0.1 0.0 0.1 597 149
Zinc (mg) 2.2 1.3 n/a 0.0 0.4 0.0 0.0 0.0 0.0 4 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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