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Nutritional Facts: Baked Flounder With Lemon, Parsley and Bread Crumbs

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.

  2 (326g)
flounder fillets
2 tablespoons (29g)
fresh lemon juice
2 teaspoons (9g)
canola oil
2 tablespoons (14g)
dried breadcrumbs
1 to taste (0g)
pepper
1 tablespoon (5g)
parmesan cheese
1/4 cup (4g)
cilantro
Total 1 serving
Alanine (g) 2.5 n/a n/a 0.1 n/a 0.1 n/a 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 2.9 n/a n/a 0.1 n/a 0.1 n/a 3 2
Ash (g) 4.0 0.1 0.0 0.4 n/a 0.4 0.1 5 2
Aspartic acid (g) 4.5 n/a n/a 0.1 n/a 0.1 n/a 5 2
Beta-sitosterol n/a n/a 37.2 n/a n/a n/a 0.1 37 19
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 68.5 1.8 0.0 24.7 n/a 55.5 2.7 153 77
Calories 228.2 6.5 79.6 53.3 n/a 21.6 0.9 390 195
Calories (kj) 958.4 26.8 332.9 223.2 n/a 90.3 3.8 1,635 818
Campesterol n/a n/a 21.7 n/a n/a n/a 0.0 22 11
Carbohydrates (g) 0.0 2.0 0.0 9.7 n/a 0.2 0.1 12 6
Cholesterol (mg) 146.7 0.0 0.0 0.0 n/a 4.4 0.0 151 76
Copper (mg) 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Cystine (g) 0.5 n/a n/a 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.0 0.1 0.0 0.6 n/a 0.0 0.1 1 0
Folate (mcg) 16.3 5.9 0.0 14.4 n/a 0.5 2.5 40 20
Folate, DFE (mcg) 16.3 5.9 0.0 22.1 n/a 0.5 2.5 47 24
Folate, food (mcg) 16.3 5.9 0.0 3.4 n/a 0.5 2.5 29 14
Folic acid (mcg) 0.0 0.0 0.0 11.1 n/a 0.0 0.0 11 6
Fructose (g) 0.0 0.3 n/a 0.3 n/a 0.0 n/a 1 0
Galactose (g) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 0.3 n/a 0.2 n/a 0.0 n/a 1 0
Glutamic acid (g) 6.9 n/a n/a 0.6 n/a 0.4 n/a 8 4
Glycine (g) 2.1 n/a n/a 0.1 n/a 0.0 n/a 2 1
Histidine (g) 1.0 n/a n/a 0.0 n/a 0.1 n/a 1 1
Iron (mg) 0.6 0.0 0.0 0.7 n/a 0.0 0.1 1 1
Isoleucine (g) 2.0 n/a n/a 0.1 n/a 0.1 n/a 2 1
Lactose (g) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 3.5 n/a n/a 0.1 n/a 0.2 n/a 4 2
Lysine (g) 4.1 n/a n/a 0.1 n/a 0.1 n/a 4 2
Magnesium (mg) 58.7 1.8 0.0 5.8 n/a 1.9 1.0 69 35
Maltose (g) 0.0 0.0 n/a 0.3 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0 0
Methionine (g) 1.5 n/a n/a 0.0 n/a 0.1 n/a 2 1
Monounsaturated Fat (g) 1.7 0.0 5.7 0.1 n/a 0.4 0.0 8 4
Niacin (mg) 3.4 0.0 0.0 0.9 n/a 0.0 0.0 4 2
Pantothenic acid (mg) 0.6 0.0 0.0 0.1 n/a 0.0 0.0 1 0
Phenylalanine (g) 1.7 n/a n/a 0.1 n/a 0.1 n/a 2 1
Phosphorus (mg) 821.5 2.4 0.0 22.3 n/a 36.5 1.9 885 442
Phytosterols n/a n/a n/a 1.1 n/a n/a 0.2 1 1
Polyunsaturated Fat (g) 1.2 0.0 2.5 0.3 n/a 0.1 0.0 4 2
Potassium (mg) 521.6 30.4 0.0 26.5 n/a 6.3 20.8 606 303
Proline (g) 1.6 n/a n/a 0.2 n/a 0.2 n/a 2 1
Protein (g) 40.5 0.1 0.0 1.8 n/a 1.9 0.1 44 22
Retinol (mcg) 32.6 0.0 0.0 0.0 n/a 11.2 0.0 44 22
Riboflavin (mg) 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0 0
Saturated Fat (g) 1.4 0.0 0.7 0.2 n/a 0.9 0.0 3 2
Selenium (mcg) 86.7 0.0 0.0 3.4 n/a 0.9 0.0 91 46
Serine (g) 1.9 n/a n/a 0.1 n/a 0.1 n/a 2 1
Sodium (mg) 965.0 0.3 0.0 98.8 n/a 76.5 1.8 1,142 571
Starch (g) 0.0 0.0 n/a 8.1 n/a n/a n/a 8 4
Stigmasterol n/a n/a 0.3 n/a n/a n/a 0.1 0 0
Sucrose (g) 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0 0
Sugar (g) 0.0 0.7 0.0 0.8 n/a 0.0 0.0 2 1
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0 0
Threonine (g) 1.9 n/a n/a 0.1 n/a 0.1 n/a 2 1
Tocopherol, alpha (mg) 2.1 0.0 1.6 0.0 n/a 0.0 0.1 4 2
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.8 n/a 0.1 0.0 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 0.0 n/a 2.5 0.1 n/a n/a n/a 3 1
Total Fat (g) 6.3 0.1 9.0 0.7 n/a 1.4 0.0 18 9
Trans-monoenoic Fat (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.5 n/a n/a 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 1.6 n/a n/a 0.1 n/a 0.1 n/a 2 1
Valine (g) 2.1 n/a n/a 0.1 n/a 0.1 n/a 2 1
Vitamin A, IU (IU) 107.6 1.8 0.0 0.0 n/a 43.3 269.9 423 211
Vitamin A, RAE (mcg) 32.6 0.0 0.0 0.0 n/a 11.5 13.5 58 29
Vitamin B-12 (mcg) 3.7 0.0 0.0 0.0 n/a 0.1 0.0 4 2
Vitamin B-6 (mg) 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Vitamin C (mg) 0.0 11.4 0.0 0.0 n/a 0.0 1.1 12 6
Vitamin D (IU) 368.4 0.0 0.0 0.0 n/a 1.1 0.0 369 185
Water (g) 275.9 27.2 0.0 0.9 n/a 1.0 3.7 309 154
Zinc (mg) 1.0 0.0 0.0 0.2 n/a 0.2 0.0 1 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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