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Nutritional Facts: Microwaved Fish Fillet

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.

  4 (500g)
tilapia fillets
2 tablespoons (29g)
dry white wine
1 tablespoon (18g)
teriyaki sauce
1 teaspoon (6g)
teriyaki sauce
1/3 cup (33g)
scallions
3/4 teaspoon (75g)
dried Italian herb seasoning
Total 1 serving
Alanine (g) 6.1 n/a n/a n/a 0.0 n/a 6 2
Alcohol (g) 0.0 3.0 0.1 0.0 0.0 n/a 3 1
Arginine (g) 6.4 n/a n/a n/a 0.0 n/a 6 2
Ash (g) 4.7 0.1 1.9 0.6 0.3 n/a 7 2
Aspartic acid (g) 11.5 n/a n/a n/a 0.1 n/a 12 3
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 50.0 2.6 4.5 1.5 24.0 n/a 83 21
Calories 480.0 23.6 16.0 5.3 10.7 n/a 536 134
Calories (kj) 2,000.0 98.6 66.8 21.9 45.0 n/a 2,232 558
Carbohydrates (g) 0.0 0.7 2.8 0.9 2.4 n/a 7 2
Cholesterol (mg) 250.0 0.0 0.0 0.0 0.0 n/a 250 63
Copper (mg) 0.4 0.0 0.0 0.0 0.0 n/a 0 0
Cystine (g) 1.1 n/a n/a n/a n/a n/a 1 0
Dietary Fiber (g) 0.0 0.0 0.0 0.0 0.9 n/a 1 0
Folate (mcg) 120.0 0.3 1.4 0.5 21.3 n/a 144 36
Folate, DFE (mcg) 120.0 0.3 1.4 0.5 21.3 n/a 144 36
Folate, food (mcg) 120.0 0.3 1.4 0.5 21.3 n/a 144 36
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Glutamic acid (g) 16.1 n/a n/a n/a 0.1 n/a 16 4
Glycine (g) 5.2 n/a n/a n/a 0.0 n/a 5 1
Histidine (g) 2.4 n/a n/a n/a 0.0 n/a 2 1
Iron (mg) 2.8 0.1 0.3 0.1 0.5 n/a 4 1
Isoleucine (g) 4.7 n/a n/a n/a 0.0 n/a 5 1
Leucine (g) 8.0 n/a n/a n/a 0.0 n/a 8 2
Lysine (g) 9.1 n/a n/a n/a 0.0 n/a 9 2
Magnesium (mg) 135.0 2.9 11.0 3.6 6.7 n/a 159 40
Manganese (mg) 0.2 0.0 0.0 0.0 0.1 n/a 0 0
Methionine (g) 3.0 n/a n/a n/a 0.0 n/a 3 1
Monounsaturated Fat (g) 2.5 0.0 0.0 0.0 0.0 n/a 2 1
Niacin (mg) 19.5 0.0 0.2 0.1 0.2 n/a 20 5
Pantothenic acid (mg) 2.4 0.0 0.0 0.0 0.0 n/a 3 1
Phenylalanine (g) 4.1 n/a n/a n/a 0.0 n/a 4 1
Phosphorus (mg) 850.0 5.2 27.7 9.1 12.3 n/a 904 226
Polyunsaturated Fat (g) 1.8 0.0 0.0 0.0 0.0 n/a 2 0
Potassium (mg) 1,510.0 20.5 40.5 13.3 91.9 n/a 1,676 419
Proline (g) 3.8 n/a n/a n/a 0.0 n/a 4 1
Protein (g) 100.4 0.0 1.1 0.4 0.6 n/a 102 26
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.3 0.0 0.0 0.0 0.0 n/a 0 0
Saturated Fat (g) 2.9 0.0 0.0 0.0 0.0 n/a 3 1
Selenium (mcg) 209.0 0.0 0.2 0.1 0.2 n/a 209 52
Serine (g) 4.1 n/a n/a n/a 0.0 n/a 4 1
Sodium (mg) 260.0 1.4 689.9 226.6 5.3 n/a 1,183 296
Sugar (g) 0.0 0.3 2.5 0.8 0.8 n/a 4 1
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.2 0.0 0.0 0.0 0.0 n/a 0 0
Threonine (g) 4.8 n/a n/a n/a 0.0 n/a 5 1
Tocopherol, alpha (mg) 2.0 0.0 0.0 0.0 0.2 n/a 2 1
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.5 n/a n/a n/a n/a n/a 1 0
Total Fat (g) 8.5 0.0 0.0 0.0 0.1 n/a 9 2
TransFatty acids n/a n/a 0.0 0.0 n/a n/a 0 0
Tryptophan (g) 1.1 n/a n/a n/a 0.0 n/a 1 0
Tyrosine (g) 3.4 n/a n/a n/a 0.0 n/a 3 1
Valine (g) 4.9 n/a n/a n/a 0.0 n/a 5 1
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 332.0 n/a 332 83
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 16.7 n/a 17 4
Vitamin B-12 (mcg) 7.9 0.0 0.0 0.0 0.0 n/a 8 2
Vitamin B-6 (mg) 0.8 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 6.3 n/a 6 2
Vitamin D (IU) 620.0 0.0 0.0 0.0 0.0 n/a 620 155
Water (g) 390.4 25.0 12.2 4.0 29.9 n/a 462 115
Zinc (mg) 1.7 0.0 0.0 0.0 0.1 n/a 2 0

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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