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Nutritional Facts: Mediterranean Fish Casserole

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.

  700 g (700g)
fish fillets
1/2 (24g)
lemons, juice of
1/2 teaspoon (3g)
salt
1 to taste (0g)
pepper
125 g (0g)
cream cheese with herbs
1 teaspoon (2g)
fresh oregano
250 g (175g)
mushrooms
4 medium (492g)
tomatoes
1 tablespoon (4g)
flat leaf parsley
1 tablespoon (3g)
basil
1 to taste (6g)
shrimp
3 tablespoons (11g)
flat leaf parsley
6 (15g)
basil leaves
5 tablespoons (34g)
dry breadcrumbs
5 tablespoons (31g)
fresh parmesan cheese
2 tablespoons (27g)
olive oil
3 (9g)
garlic cloves
Total 1 serving
Alanine (g) 9.7 n/a 0.0 n/a n/a 0.0 0.3 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.4 0.0 0.0 11 3
Alcohol (g) 0.0 0.0 0.0 n/a n/a 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
Arginine (g) 9.6 n/a 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.5 0.0 0.1 11 3
Ash (g) 10.4 0.1 3.0 n/a n/a 0.1 1.5 2.5 0.1 0.0 n/a 0.2 0.2 1.0 2.5 0.0 0.1 22 5
Aspartic acid (g) 16.4 n/a 0.0 n/a n/a 0.0 0.3 0.7 0.0 0.0 n/a 0.0 0.0 0.3 0.8 0.0 0.0 19 5
Beta-sitosterol 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 n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 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
Calcium (mg) 98.0 1.4 0.7 n/a n/a 28.7 5.2 49.2 5.1 4.7 n/a 15.2 26.6 61.8 339.8 0.3 16.3 653 163
Calories 735.0 5.3 0.0 n/a n/a 4.8 38.5 88.6 1.3 0.6 n/a 4.0 3.5 133.3 132.0 238.7 13.4 1,399 350
Calories (kj) 3,080.0 21.8 0.0 n/a n/a 19.9 162.7 364.1 5.6 2.5 n/a 16.7 14.1 557.9 553.0 998.7 56.1 5,853 1,463
Campesterol n/a n/a n/a n/a n/a n/a 3.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 1
Carbohydrates (g) 0.0 1.7 0.0 n/a n/a 1.2 5.7 19.1 0.2 0.1 n/a 0.7 0.4 24.3 1.2 0.0 3.0 58 14
Cholesterol (mg) 385.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 27.0 0.0 0.0 412 103
Copper (mg) 0.3 0.0 0.0 n/a n/a 0.0 0.6 0.3 0.0 0.0 n/a 0.0 0.1 0.1 0.1 0.0 0.0 1 0
Cystine (g) 1.7 n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.0 0.0 0.0 2 0
Dietary Fiber (g) 0.0 0.1 0.0 n/a n/a 0.8 1.7 5.9 0.1 0.0 n/a 0.4 0.2 1.5 0.0 0.0 0.2 11 3
Folate (mcg) 56.0 4.8 0.0 n/a n/a 4.3 29.7 73.8 5.6 1.8 n/a 16.8 10.2 36.1 3.1 0.0 0.3 242 61
Folate, DFE (mcg) 56.0 4.8 0.0 n/a n/a 4.3 29.7 73.8 5.6 1.8 n/a 16.8 10.2 55.4 3.1 0.0 0.3 262 65
Folate, food (mcg) 56.0 4.8 0.0 n/a n/a 4.3 29.7 73.8 5.6 1.8 n/a 16.8 10.2 8.4 3.1 0.0 0.3 215 54
Folic acid (mcg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 27.7 0.0 0.0 0.0 28 7
Fructose n/a 0.3 n/a n/a n/a 0.0 0.3 6.7 n/a 0.0 n/a n/a 0.0 0.8 0.0 n/a n/a 8 2
Galactose n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 0.2 n/a n/a n/a 0.0 2.6 6.2 n/a 0.0 n/a n/a 0.0 0.6 0.0 n/a n/a 10 2
Glutamic acid (g) 23.9 n/a 0.0 n/a n/a 0.0 0.6 2.1 0.0 0.0 n/a 0.0 0.0 1.4 2.7 0.0 0.1 31 8
Glycine (g) 7.7 n/a 0.0 n/a n/a 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.2 0.0 0.0 8 2
Histidine (g) 4.7 n/a 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.3 0.0 0.0 5 1
Hydroxyproline 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 n/a n/a 0 0
Iron (mg) 3.4 0.0 0.0 n/a n/a 0.7 0.9 1.3 0.2 0.1 n/a 0.7 0.5 1.6 0.3 0.2 0.2 10 3
Isoleucine (g) 7.4 n/a 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.6 0.0 0.0 8 2
Lactose n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Leucine (g) 13.0 n/a 0.0 n/a n/a 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.3 1.1 0.0 0.0 15 4
Lysine (g) 14.7 n/a 0.0 n/a n/a 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.9 0.0 0.0 16 4
Magnesium (mg) 294.0 1.4 0.0 n/a n/a 4.9 15.7 54.1 1.8 1.7 n/a 5.5 9.6 14.5 11.6 0.0 2.3 417 104
Maltose n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.6 0.0 n/a n/a 1 0
Manganese (mg) 0.1 0.0 0.0 n/a n/a 0.1 0.1 0.6 0.0 0.0 n/a 0.0 0.2 0.3 0.0 0.0 0.2 2 0
Methionine (g) 4.7 n/a 0.0 n/a n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.3 0.0 0.0 5 1
Monounsaturated Fat (g) 0.9 0.0 0.0 n/a n/a 0.0 0.0 0.2 0.0 0.0 n/a 0.0 0.0 0.3 2.6 19.7 0.0 24 6
Niacin (mg) 17.6 0.0 0.0 n/a n/a 0.1 6.3 2.9 0.0 0.0 n/a 0.1 0.1 2.2 0.0 0.0 0.1 30 7
Pantothenic acid (mg) 1.3 0.0 0.0 n/a n/a 0.0 2.6 0.4 0.0 0.0 n/a 0.0 0.0 0.2 0.1 0.0 0.1 5 1
Phenylalanine (g) 6.2 n/a 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.6 0.0 0.0 7 2
Phosphorus (mg) 966.0 1.9 0.0 n/a n/a 2.7 150.5 118.1 2.1 1.5 n/a 6.4 8.4 55.7 223.3 0.0 13.8 1,550 388
Phytosterols n/a n/a 0.0 n/a n/a 3.7 n/a 34.4 0.2 n/a n/a 0.6 n/a 2.7 n/a 59.7 n/a 101 25
Polyunsaturated Fat (g) 2.0 0.0 0.0 n/a n/a 0.0 0.3 0.4 0.0 0.0 n/a 0.0 0.1 0.7 0.4 2.8 0.0 7 2
Potassium (mg) 1,708.0 24.7 0.2 n/a n/a 22.7 556.5 1,166.0 20.4 7.8 n/a 61.1 44.3 66.2 38.3 0.3 36.1 3,753 938
Proline (g) 5.6 n/a 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.5 1.4 0.0 0.0 8 2
Protein (g) 159.8 0.1 0.0 n/a n/a 0.2 5.4 4.3 0.1 0.1 n/a 0.3 0.5 4.5 11.8 0.0 0.6 188 47
Retinol (mcg) 98.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 68.3 0.0 0.0 166 42
Riboflavin (mg) 0.6 0.0 0.0 n/a n/a 0.0 0.7 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.1 0.0 0.0 2 0
Saturated Fat (g) 1.2 0.0 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.4 5.3 3.7 0.0 11 3
Selenium (mcg) 263.2 0.0 0.0 n/a n/a 0.1 16.3 0.0 0.0 0.0 n/a 0.0 0.0 8.5 5.4 0.0 1.3 295 74
Serine (g) 6.5 n/a 0.0 n/a n/a 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.7 0.0 0.0 8 2
Sodium (mg) 546.0 0.2 1,162.7 n/a n/a 0.5 8.7 24.6 2.1 0.1 n/a 6.2 0.6 247.1 468.4 0.5 1.5 2,469 617
Starch n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 20.1 n/a n/a n/a 20 5
Stigmasterol 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 n/a 0 0
Sucrose n/a 0.1 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a 0 0
Sugar (g) 0.0 0.6 0.0 n/a n/a 0.1 3.5 12.9 0.0 0.0 n/a 0.1 0.0 2.1 0.3 0.0 0.1 20 5
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 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
Thiamin (mg) 0.6 0.0 0.0 n/a n/a 0.0 0.1 0.2 0.0 0.0 n/a 0.0 0.0 0.3 0.0 0.0 0.0 1 0
Threonine (g) 7.0 n/a 0.0 n/a n/a 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.4 0.0 0.0 8 2
Tocopherol, alpha (mg) 5.7 0.0 0.0 n/a n/a 0.3 0.0 2.7 0.0 0.0 n/a 0.1 0.1 0.0 0.1 3.9 0.0 13 3
Tocopherol, beta n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a n/a n/a 0.4 0.0 0.6 0.0 0.0 n/a 0.1 0.0 0.3 n/a 0.2 n/a 2 0
Total Fat (g) 6.0 0.1 0.0 n/a n/a 0.1 0.6 1.0 0.0 0.0 n/a 0.1 0.1 1.8 8.8 27.0 0.0 46 11
Trans-monoenoic Fat n/a 0.0 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 n/a n/a 0 0
TransFatty acids n/a 0.0 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 n/a n/a 0 0
Tryptophan (g) 1.8 n/a 0.0 n/a n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.2 0.0 0.0 2 1
Tyrosine (g) 5.4 n/a 0.0 n/a n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.1 0.7 0.0 0.0 6 2
Valine (g) 8.2 n/a 0.0 n/a n/a 0.0 0.4 0.1 0.0 0.0 n/a 0.0 0.0 0.2 0.8 0.0 0.0 10 2
Vitamin A, IU (IU) 329.0 1.4 0.0 n/a n/a 30.6 0.0 4,098.4 309.7 139.8 n/a 929.1 791.3 0.0 265.0 0.0 0.8 6,895 1,724
Vitamin A, RAE (mcg) 98.0 0.0 0.0 n/a n/a 1.5 0.0 206.6 15.5 7.0 n/a 46.4 39.6 0.0 70.2 0.0 0.0 485 121
Vitamin B-12 (mcg) 7.4 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.7 0.0 0.0 8 2
Vitamin B-6 (mg) 2.0 0.0 0.0 n/a n/a 0.0 0.2 0.4 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.1 3 1
Vitamin C (mg) 7.0 9.3 0.0 n/a n/a 0.0 3.7 67.4 4.9 0.5 n/a 14.7 2.7 0.0 0.0 0.0 2.8 113 28
Vitamin D (IU) 322.0 0.0 0.0 n/a n/a 0.0 12.2 0.0 0.0 0.0 n/a 0.0 0.0 0.0 6.4 0.0 0.0 341 85
Water (g) 531.4 22.2 0.0 n/a n/a 0.2 161.8 465.0 3.2 2.4 n/a 9.7 13.8 2.2 6.4 0.0 5.3 1,224 306
Zinc (mg) 4.1 0.0 0.0 n/a n/a 0.0 0.9 0.8 0.0 0.0 n/a 0.1 0.1 0.5 1.2 0.0 0.1 8 2

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