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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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