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.
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600 g (600g) cod fish fillets |
250 g (250g) scallops |
250 g (250g) tiger shrimp |
500 ml (485g) fish stock |
1 (0g) bay leaves |
50 g (50g) butter |
50 g (62g) plain flour |
2 tablespoons (30g) double cream |
5 (325g) gherkins |
2 tablespoons (8g) fresh parsley |
1 to taste (0g) salt & freshly ground black pepper |
1 kg (1,000g) potatoes |
50 g (50g) butter |
50 g (50g) cheddar cheese |
Total | 1 serving | |
| Alanine (g) | 6.5 | 1.3 | 2.1 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 0.0 | 0.4 | 11 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 6.4 | 1.6 | 3.4 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | 0.0 | 0.5 | 13 | 3 |
| Ash (g) | 7.0 | 4.3 | 4.7 | 3.6 | 0.0 | 1.0 | 0.3 | 0.1 | 7.6 | 0.2 | n/a | 10.8 | 1.0 | 2.0 | 43 | 11 |
| Aspartic acid (g) | 10.9 | 2.3 | 3.8 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 4.7 | 0.0 | 0.8 | 23 | 6 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | n/a | 4 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 96.0 | 15.0 | 135.0 | 14.6 | 0.5 | 11.9 | 9.4 | 19.5 | 136.5 | 10.5 | n/a | 120.0 | 11.9 | 361.1 | 942 | 235 |
| Calories | 492.0 | 172.5 | 177.5 | 82.5 | 0.2 | 356.3 | 227.5 | 103.5 | 39.0 | 2.7 | n/a | 770.0 | 356.3 | 201.9 | 2,982 | 746 |
| Calories (kj) | 2,058.1 | 722.5 | 742.5 | 344.7 | 0.8 | 1,490.5 | 951.9 | 432.9 | 162.5 | 11.5 | n/a | 3,210.0 | 1,490.5 | 843.5 | 12,462 | 3,115 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 7.9 | 2.3 | 0.0 | 0.0 | 0.0 | 47.7 | 0.8 | 8.4 | 0.5 | n/a | 174.7 | 0.0 | 0.6 | 243 | 61 |
| Cholesterol (mg) | 258.0 | 60.0 | 315.0 | 4.9 | 0.0 | 106.9 | 0.0 | 41.1 | 0.0 | 0.0 | n/a | 0.0 | 106.9 | 52.6 | 945 | 236 |
| Copper (mg) | 0.2 | 0.1 | 0.5 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.0 | 0.0 | 2 | 1 |
| Cystine (g) | 1.1 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.1 | 2 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 3.6 | 0.3 | n/a | 22.0 | 0.0 | 0.0 | 28 | 7 |
| Folate (mcg) | 42.0 | 40.0 | 47.5 | 9.7 | 0.1 | 1.5 | 114.4 | 1.2 | 3.3 | 11.6 | n/a | 160.0 | 1.5 | 9.0 | 442 | 110 |
| Folate, DFE (mcg) | 42.0 | 40.0 | 47.5 | 9.7 | 0.1 | 1.5 | 181.9 | 1.2 | 3.3 | 11.6 | n/a | 160.0 | 1.5 | 9.0 | 509 | 127 |
| Folate, food (mcg) | 42.0 | 40.0 | 47.5 | 9.7 | 0.1 | 1.5 | 18.1 | 1.2 | 3.3 | 11.6 | n/a | 160.0 | 1.5 | 9.0 | 345 | 86 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 96.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 96 | 24 |
| Fructose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 2.7 | n/a | n/a | 4 | 1 |
| Galactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 2.8 | n/a | n/a | 3.3 | n/a | n/a | 6 | 2 |
| Glutamic acid (g) | 15.9 | 3.5 | 6.0 | n/a | n/a | 0.1 | 2.2 | 0.1 | 0.6 | 0.0 | n/a | 3.5 | 0.1 | 3.1 | 35 | 9 |
| Glycine (g) | 5.1 | 2.6 | 2.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.6 | 0.0 | 0.2 | 11 | 3 |
| Histidine (g) | 3.1 | 0.5 | 0.8 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.4 | 5 | 1 |
| Iron (mg) | 2.3 | 0.9 | 0.5 | 0.0 | 0.0 | 0.0 | 2.9 | 0.0 | 1.2 | 0.5 | n/a | 7.8 | 0.0 | 0.3 | 17 | 4 |
| Isoleucine (g) | 4.9 | 1.0 | 1.6 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.0 | 0.8 | 9 | 2 |
| Lactose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0 | 0 |
| Leucine (g) | 8.7 | 1.8 | 2.9 | n/a | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | n/a | 1.0 | 0.0 | 1.2 | 16 | 4 |
| Lysine (g) | 9.8 | 1.8 | 3.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 1.1 | 0.0 | 1.0 | 17 | 4 |
| Magnesium (mg) | 192.0 | 55.0 | 55.0 | 34.0 | 0.1 | 1.0 | 13.7 | 2.1 | 22.8 | 3.8 | n/a | 230.0 | 1.0 | 14.0 | 624 | 156 |
| Maltose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | 0 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.4 | 0.0 | 0.2 | 0.0 | n/a | 1.5 | 0.0 | 0.0 | 3 | 1 |
| Methionine (g) | 3.2 | 0.7 | 1.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.3 | 6 | 1 |
| Monounsaturated Fat (g) | 0.6 | 0.1 | 0.2 | 1.1 | 0.0 | 10.4 | 0.1 | 3.2 | 0.0 | 0.0 | n/a | 0.0 | 10.4 | 4.7 | 31 | 8 |
| Niacin (mg) | 12.4 | 1.8 | 4.4 | 5.8 | 0.0 | 0.0 | 3.7 | 0.0 | 0.3 | 0.1 | n/a | 10.5 | 0.0 | 0.0 | 39 | 10 |
| Pantothenic acid (mg) | 0.9 | 0.5 | 0.8 | 1.6 | n/a | 0.1 | 0.3 | 0.1 | 0.2 | 0.0 | n/a | 3.0 | 0.1 | 0.2 | 8 | 2 |
| Phenylalanine (g) | 4.2 | 0.9 | 1.5 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 0.7 | 8 | 2 |
| Phosphorus (mg) | 1,218.0 | 835.0 | 610.0 | 271.9 | 0.1 | 11.9 | 67.5 | 18.6 | 39.0 | 4.4 | n/a | 570.0 | 11.9 | 256.4 | 3,915 | 979 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 45.5 | 0.4 | n/a | 50.0 | n/a | n/a | 96 | 24 |
| Polyunsaturated Fat (g) | 1.4 | 0.3 | 0.3 | 0.7 | 0.0 | 1.5 | 0.3 | 0.4 | 0.2 | 0.0 | n/a | 0.4 | 1.5 | 0.5 | 7 | 2 |
| Potassium (mg) | 2,478.1 | 512.5 | 282.5 | 699.1 | 0.3 | 11.9 | 66.9 | 22.5 | 299.0 | 42.1 | n/a | 4,210.0 | 11.9 | 49.1 | 8,686 | 2,171 |
| Proline (g) | 3.8 | 0.7 | 1.6 | n/a | n/a | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | n/a | 0.6 | 0.0 | 1.4 | 9 | 2 |
| Protein (g) | 106.9 | 30.1 | 34.0 | 11.0 | 0.0 | 0.4 | 6.5 | 0.6 | 2.0 | 0.2 | n/a | 20.2 | 0.4 | 12.5 | 225 | 56 |
| Retinol (mcg) | 72.0 | 2.5 | 135.0 | 9.7 | 0.0 | 333.5 | 0.0 | 121.5 | 0.0 | 0.0 | n/a | 0.0 | 333.5 | 129.2 | 1,137 | 284 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.3 | 0.0 | 0.2 | 2 | 0 |
| Saturated Fat (g) | 0.8 | 0.3 | 0.3 | 1.0 | 0.0 | 25.5 | 0.1 | 6.9 | 0.1 | 0.0 | n/a | 0.3 | 25.5 | 10.6 | 71 | 18 |
| Selenium (mcg) | 198.6 | 32.0 | 74.0 | 4.9 | 0.0 | 0.5 | 21.2 | 0.2 | 0.3 | 0.0 | n/a | 3.0 | 0.5 | 7.0 | 342 | 86 |
| Serine (g) | 4.4 | 0.9 | 1.4 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.0 | 0.7 | 9 | 2 |
| Sodium (mg) | 324.0 | 980.0 | 1,415.0 | 757.3 | 0.0 | 354.9 | 1.2 | 11.4 | 2,843.8 | 4.3 | n/a | 60.0 | 354.9 | 311.0 | 7,418 | 1,854 |
| Starch | n/a | 5.4 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 154.4 | n/a | n/a | 160 | 40 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1.7 | n/a | 0.1 | 2 | 0 |
| Sugar (g) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 4.3 | 0.1 | n/a | 7.8 | 0.0 | 0.3 | 13 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.5 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 4.7 | 0.9 | 1.4 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | n/a | 0.7 | 0.0 | 0.4 | 8 | 2 |
| Tocopherol, alpha (mg) | 3.8 | 0.0 | 3.3 | 0.8 | n/a | 1.2 | 0.0 | 0.3 | 0.3 | 0.1 | n/a | 0.1 | 1.2 | 0.1 | 11 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.3 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Total Fat (g) | 4.0 | 1.2 | 2.5 | 3.9 | 0.0 | 40.3 | 0.6 | 11.1 | 0.5 | 0.1 | n/a | 0.9 | 40.3 | 16.6 | 122 | 31 |
| Trans-monoenoic Fat | n/a | 0.0 | 0.0 | n/a | n/a | 1.5 | n/a | n/a | n/a | n/a | n/a | n/a | 1.5 | n/a | 3 | 1 |
| TransFatty acids | n/a | 0.0 | 0.0 | n/a | n/a | 1.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1.6 | n/a | 3 | 1 |
| Tryptophan (g) | 1.2 | 0.3 | 0.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.2 | 2 | 1 |
| Tyrosine (g) | 3.6 | 0.7 | 1.3 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.5 | 0.0 | 0.6 | 7 | 2 |
| Valine (g) | 5.5 | 0.9 | 1.6 | n/a | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 1.0 | 0.0 | 0.8 | 10 | 3 |
| Vitamin A, IU (IU) | 240.0 | 7.5 | 450.0 | 29.1 | 3.7 | 1,242.0 | 0.0 | 441.0 | 594.8 | 640.2 | n/a | 20.0 | 1,242.0 | 501.9 | 5,412 | 1,353 |
| Vitamin A, RAE (mcg) | 72.0 | 2.5 | 135.0 | 9.7 | 0.2 | 339.9 | 0.0 | 123.3 | 29.3 | 32.0 | n/a | 0.0 | 339.9 | 132.7 | 1,217 | 304 |
| Vitamin B-12 (mcg) | 5.5 | 3.5 | 2.8 | 3.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 16 | 4 |
| Vitamin B-6 (mg) | 1.5 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 3.0 | 0.0 | 0.0 | 5 | 1 |
| Vitamin C (mg) | 6.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.2 | 2.6 | 10.1 | n/a | 197.0 | 0.0 | 0.0 | 216 | 54 |
| Vitamin D (IU) | 216.0 | 2.5 | 5.0 | 0.0 | 0.0 | 29.8 | 0.0 | 8.1 | 0.0 | 0.0 | n/a | 0.0 | 29.8 | 12.0 | 303 | 76 |
| Water (g) | 487.3 | 206.3 | 207.5 | 470.7 | 0.0 | 7.9 | 7.4 | 17.3 | 306.6 | 6.7 | n/a | 793.4 | 7.9 | 18.4 | 2,537 | 634 |
| Zinc (mg) | 2.7 | 2.3 | 2.4 | 0.3 | 0.0 | 0.0 | 0.4 | 0.1 | 0.4 | 0.1 | n/a | 2.9 | 0.0 | 1.6 | 13 | 3 |
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