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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1 lb (455g) haddock fillets |
2 medium (246g) tomatoes |
1/4 cup (4g) fresh cilantro |
1 stalk (15g) scallions |
2 tablespoons (27g) olive oil |
1 to taste (0g) nonstick cooking spray |
1 tablespoon (15g) lemon juice |
1 cup (120g) seasoned bread crumbs |
1 teaspoon (6g) sea salt |
1 teaspoon (2g) black pepper |
1 teaspoon (3g) garlic powder |
1 teaspoon (2g) onion powder |
1/2 teaspoon (1g) parsley |
1/2 teaspoon (1g) red pepper flakes |
Total | 1 serving | |
| Alanine (g) | 5.2 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 5.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 6 | 2 |
| Ash (g) | 5.8 | 1.2 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 6.7 | 6.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.1 | 20 | 5 |
| Aspartic acid (g) | 8.8 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 10 | 3 |
| Beta-sitosterol | n/a | n/a | 0.1 | n/a | 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 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 50.0 | 24.6 | 2.7 | 10.8 | 0.3 | n/a | 0.9 | 218.4 | 1.4 | 10.2 | 2.4 | 9.2 | 0.9 | 1.3 | 333 | 83 |
| Calories | 336.5 | 44.3 | 0.9 | 4.8 | 238.7 | n/a | 3.4 | 459.6 | 0.0 | 5.8 | 10.3 | 8.2 | 0.2 | 2.9 | 1,115 | 279 |
| Calories (kj) | 1,405.2 | 182.0 | 3.8 | 20.3 | 998.7 | n/a | 13.9 | 1,924.8 | 0.0 | 24.2 | 43.0 | 34.3 | 1.0 | 12.0 | 4,663 | 1,166 |
| Campesterol | 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 |
| Carbohydrates (g) | 0.0 | 9.6 | 0.1 | 1.1 | 0.0 | n/a | 1.1 | 82.2 | 0.0 | 1.5 | 2.3 | 1.9 | 0.0 | 0.5 | 100 | 25 |
| Cholesterol (mg) | 245.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 247 | 62 |
| Copper (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Cystine (g) | 0.9 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 3.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 5.9 | 0.0 | 0.6 | 0.3 | 0.4 | 0.0 | 0.2 | 11 | 3 |
| Folate (mcg) | 54.6 | 36.9 | 2.5 | 9.6 | 0.0 | n/a | 3.1 | 142.8 | 0.0 | 0.4 | 1.5 | 1.5 | 1.0 | 1.0 | 255 | 64 |
| Folate, DFE (mcg) | 54.6 | 36.9 | 2.5 | 9.6 | 0.0 | n/a | 3.1 | 225.6 | 0.0 | 0.4 | 1.5 | 1.5 | 1.0 | 1.0 | 337 | 84 |
| Folate, food (mcg) | 54.6 | 36.9 | 2.5 | 9.6 | 0.0 | n/a | 3.1 | 24.0 | 0.0 | 0.4 | 1.5 | 1.5 | 1.0 | 1.0 | 136 | 34 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 118.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 119 | 30 |
| Fructose | n/a | 3.4 | n/a | n/a | n/a | n/a | 0.2 | 2.4 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 6 | 2 |
| Galactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 3.1 | n/a | n/a | n/a | n/a | 0.2 | 2.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Glutamic acid (g) | 12.8 | 1.1 | n/a | 0.1 | 0.0 | n/a | n/a | 5.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 19 | 5 |
| Glycine (g) | 4.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Histidine (g) | 2.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.8 | 0.7 | 0.1 | 0.2 | 0.2 | n/a | 0.0 | 5.9 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 8 | 2 |
| Isoleucine (g) | 4.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 7.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 2 |
| Lysine (g) | 7.9 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9 | 2 |
| Magnesium (mg) | 95.5 | 27.1 | 1.0 | 3.0 | 0.0 | n/a | 0.9 | 55.2 | 0.1 | 3.9 | 2.4 | 2.7 | 0.3 | 1.4 | 193 | 48 |
| Maltose | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 2.5 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Manganese (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Methionine (g) | 2.5 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 0.3 | 0.1 | 0.0 | 0.0 | 19.7 | n/a | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 22 | 5 |
| Niacin (mg) | 15.3 | 1.5 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 7.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 24 | 6 |
| Pantothenic acid (mg) | 1.8 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Phenylalanine (g) | 3.4 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Phosphorus (mg) | 1,032.3 | 59.0 | 1.9 | 5.6 | 0.0 | n/a | 1.2 | 212.4 | 0.0 | 3.6 | 12.8 | 7.7 | 0.4 | 2.6 | 1,340 | 335 |
| Phytosterols | n/a | 17.2 | 0.2 | n/a | 59.7 | n/a | n/a | n/a | 0.0 | 2.1 | 0.2 | 2.1 | 0.0 | 0.7 | 82 | 21 |
| Polyunsaturated Fat (g) | 0.8 | 0.2 | 0.0 | 0.0 | 2.8 | n/a | 0.0 | 2.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Potassium (mg) | 1,300.6 | 583.0 | 20.8 | 41.4 | 0.3 | n/a | 15.7 | 277.2 | 0.5 | 30.6 | 37.0 | 23.6 | 3.5 | 18.1 | 2,352 | 588 |
| Proline (g) | 3.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Protein (g) | 74.2 | 2.2 | 0.1 | 0.3 | 0.0 | n/a | 0.1 | 17.0 | 0.0 | 0.2 | 0.5 | 0.2 | 0.0 | 0.1 | 95 | 24 |
| Retinol (mcg) | 77.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 77 | 19 |
| Riboflavin (mg) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.4 | 0.1 | 0.0 | 0.0 | 3.7 | n/a | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 1 |
| Selenium (mcg) | 117.8 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 29.6 | 0.0 | 0.1 | 0.7 | 0.3 | 0.0 | 0.1 | 149 | 37 |
| Serine (g) | 3.5 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Sodium (mg) | 968.6 | 12.3 | 1.8 | 2.4 | 0.5 | n/a | 0.2 | 2,110.8 | 2,325.5 | 0.5 | 1.9 | 1.8 | 0.4 | 0.3 | 5,427 | 1,357 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 65.9 | n/a | n/a | n/a | n/a | n/a | n/a | 66 | 16 |
| Stigmasterol | n/a | n/a | 0.1 | n/a | 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 | 0.0 | n/a | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 6.5 | 0.0 | 0.3 | 0.0 | n/a | 0.4 | 6.9 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 14 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 3.8 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Tocopherol, alpha (mg) | 2.0 | 1.3 | 0.1 | 0.1 | 3.9 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 8 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | 0.3 | n/a | n/a | 0.2 | n/a | n/a | 1.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Total Fat (g) | 2.0 | 0.5 | 0.0 | 0.0 | 27.0 | n/a | 0.0 | 6.6 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 36 | 9 |
| Trans-monoenoic Fat (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 1.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 2.9 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Valine (g) | 4.4 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Vitamin A, IU (IU) | 259.2 | 2,049.2 | 269.9 | 149.6 | 0.0 | n/a | 0.9 | 231.6 | 0.0 | 12.6 | 0.0 | 0.0 | 53.3 | 374.5 | 3,401 | 850 |
| Vitamin A, RAE (mcg) | 77.3 | 103.3 | 13.5 | 7.5 | 0.0 | n/a | 0.0 | 12.0 | 0.0 | 0.6 | 0.0 | 0.0 | 2.7 | 18.7 | 236 | 59 |
| Vitamin B-12 (mcg) | 8.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Vitamin B-6 (mg) | 1.3 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 2 | 0 |
| Vitamin C (mg) | 0.0 | 33.7 | 1.1 | 2.8 | 0.0 | n/a | 5.9 | 3.2 | 0.0 | 0.0 | 0.0 | 0.6 | 0.8 | 0.7 | 49 | 12 |
| Vitamin D (IU) | 81.9 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 82 | 20 |
| Water (g) | 379.2 | 232.5 | 3.7 | 13.5 | 0.0 | n/a | 14.1 | 7.6 | 0.0 | 0.3 | 0.2 | 0.1 | 0.6 | 0.1 | 652 | 163 |
| Zinc (mg) | 1.5 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 1.7 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 4 | 1 |
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