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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2 tablespoons (27g) olive oil |
1 tablespoon (4g) fresh parsley |
1/3 cup (53g) onions |
3 (9g) garlic cloves |
1 tablespoon (9g) sesame seeds |
2 tablespoons (32g) tomato paste |
1 tablespoon (15g) fresh lemon juice |
1/2 teaspoon (1g) ground cumin |
1/2 teaspoon (1g) ground coriander |
1/2 teaspoon (3g) salt |
1/2 teaspoon (1g) paprika |
1/4 teaspoon (0g) cayenne pepper |
3/4 cup (178g) water |
1 lb (454g) pollock fillets |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 5.3 | 6 | 3 |
| Alcohol (g) | 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 | 0.0 | 0 | 0 |
| Arginine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 5.3 | 6 | 3 |
| Ash (g) | 0.0 | 0.1 | 0.2 | 0.1 | 0.4 | 0.9 | 0.0 | 0.1 | 0.1 | 3.0 | 0.1 | 0.0 | 0.2 | 6.4 | 12 | 6 |
| Aspartic acid (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 9.0 | 10 | 5 |
| Caffeine (mg) | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 0.3 | 5.2 | 12.3 | 16.3 | 87.8 | 11.6 | 0.9 | 9.8 | 6.4 | 0.7 | 2.6 | 0.7 | 5.3 | 272.4 | 432 | 216 |
| Calories | 238.7 | 1.4 | 21.3 | 13.4 | 51.6 | 26.3 | 3.2 | 3.9 | 2.7 | 0.0 | 3.2 | 1.4 | 0.0 | 417.7 | 785 | 392 |
| Calories (kj) | 998.7 | 5.7 | 88.4 | 56.1 | 215.7 | 110.1 | 13.4 | 16.5 | 11.2 | 0.0 | 13.6 | 6.0 | 0.0 | 1,747.9 | 3,283 | 1,642 |
| Carbohydrates (g) | 0.0 | 0.2 | 5.0 | 3.0 | 2.1 | 6.1 | 1.0 | 0.5 | 0.5 | 0.0 | 0.6 | 0.3 | 0.0 | 0.0 | 19 | 10 |
| Cholesterol (mg) | 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 | 322.3 | 322 | 161 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.9 | 1 | 1 |
| Dietary Fiber (g) | 0.0 | 0.1 | 0.9 | 0.2 | 1.1 | 1.3 | 0.0 | 0.1 | 0.4 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 5 | 2 |
| Folate (mcg) | 0.0 | 5.8 | 10.1 | 0.3 | 8.7 | 3.9 | 2.9 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.0 | 13.6 | 46 | 23 |
| Folate, DFE (mcg) | 0.0 | 5.8 | 10.1 | 0.3 | 8.7 | 3.9 | 2.9 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.0 | 13.6 | 46 | 23 |
| Folate, food (mcg) | 0.0 | 5.8 | 10.1 | 0.3 | 8.7 | 3.9 | 2.9 | 0.1 | 0.0 | 0.0 | 0.6 | 0.5 | 0.0 | 13.6 | 46 | 23 |
| 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 |
| Fructose | n/a | n/a | 0.7 | n/a | n/a | 1.9 | 0.2 | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | 3 | 1 |
| Galactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 1.0 | n/a | n/a | 1.8 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 3 | 2 |
| Glutamic acid (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.4 | 0.7 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 13.2 | 14 | 7 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 4.2 | 4 | 2 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2.6 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.1 | 0.2 | 1.3 | 1.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 2.1 | 6 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 4.1 | 4 | 2 |
| Lactose | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 7.2 | 7 | 4 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 8.1 | 8 | 4 |
| Magnesium (mg) | 0.0 | 1.9 | 5.3 | 2.3 | 31.6 | 13.5 | 0.9 | 3.8 | 3.0 | 0.0 | 2.0 | 0.7 | 1.8 | 304.2 | 371 | 185 |
| Maltose | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 2.6 | 3 | 1 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 22 | 11 |
| Niacin (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.4 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 14.8 | 17 | 8 |
| Pantothenic acid (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 1.6 | 2 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.4 | 4 | 2 |
| Phosphorus (mg) | 0.0 | 2.2 | 15.5 | 13.8 | 56.6 | 26.6 | 1.2 | 5.2 | 3.7 | 0.0 | 3.6 | 1.3 | 0.0 | 1,003.3 | 1,133 | 567 |
| Phytosterols (mg) | 59.7 | 0.2 | 8.0 | n/a | 64.3 | n/a | n/a | 0.7 | 0.4 | 0.0 | 2.0 | 0.4 | n/a | n/a | 136 | 68 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.0 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2.2 | 7 | 4 |
| Potassium (mg) | 0.3 | 21.1 | 77.8 | 36.1 | 42.1 | 325.6 | 15.2 | 18.8 | 11.4 | 0.2 | 26.2 | 9.1 | 1.8 | 1,616.2 | 2,202 | 1,101 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.1 | 3 | 2 |
| Protein (g) | 0.0 | 0.1 | 0.6 | 0.6 | 1.6 | 1.4 | 0.1 | 0.2 | 0.1 | 0.0 | 0.2 | 0.1 | 0.0 | 88.3 | 93 | 47 |
| 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 | 63.6 | 64 | 32 |
| Riboflavin (mg) | 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 | 0.8 | 1 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 5 | 3 |
| Selenium (mcg) | 0.0 | 0.0 | 0.3 | 1.3 | 3.1 | 1.7 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 165.7 | 172 | 86 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.6 | 4 | 2 |
| Sodium (mg) | 0.5 | 2.1 | 2.1 | 1.5 | 1.0 | 253.7 | 0.1 | 1.8 | 0.3 | 1,162.7 | 0.8 | 0.1 | 5.3 | 390.4 | 1,823 | 911 |
| Starch | n/a | n/a | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | 0.5 | n/a | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 0.0 | 2.3 | 0.1 | 0.0 | 3.9 | 0.4 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 7 | 3 |
| Theobromine (mg) | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.9 | 4 | 2 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 0.0 | 1.0 | 7 | 3 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 27.0 | 0.0 | 0.1 | 0.0 | 4.5 | 0.2 | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.1 | 0.0 | 4.4 | 37 | 18 |
| Trans-monoenoic Fat | 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 | 0 | 0 |
| TransFatty acids | 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 | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1.0 | 1 | 1 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3.0 | 3 | 2 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 4.5 | 5 | 2 |
| Vitamin A, IU (IU) | 0.0 | 320.1 | 1.1 | 0.8 | 0.8 | 489.6 | 0.9 | 13.3 | 0.0 | 0.0 | 566.4 | 187.2 | 0.0 | 208.8 | 1,789 | 895 |
| Vitamin A, RAE (mcg) | 0.0 | 16.0 | 0.0 | 0.0 | 0.0 | 24.4 | 0.0 | 0.7 | 0.0 | 0.0 | 28.3 | 9.4 | 0.0 | 63.6 | 142 | 71 |
| Vitamin B-12 (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 | 14.5 | 14 | 7 |
| Vitamin B-6 (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 1.3 | 2 | 1 |
| Vitamin C (mg) | 0.0 | 5.1 | 3.9 | 2.8 | 0.0 | 7.0 | 5.7 | 0.1 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 25 | 13 |
| Vitamin D (IU) | 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 | 190.7 | 191 | 95 |
| Water (g) | 0.0 | 3.3 | 47.5 | 5.3 | 0.4 | 23.6 | 13.6 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 177.6 | 354.9 | 627 | 313 |
| Zinc (mg) | 0.0 | 0.0 | 0.1 | 0.1 | 0.7 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 3 | 2 |
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.