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Nutritional Facts: Cod Fillets with Tomato & Spinach Relish

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.

  14 ounces (400g)
cod fish fillets
1/2 teaspoon (1g)
fresh ground pepper
1 tablespoon (15g)
lemon juice
1 can (180g)
diced tomatoes
1/2 cup (80g)
onions
1/2 cup (78g)
frozen spinach
2 tablespoons (28g)
brown sugar
1/2 teaspoon (0g)
oregano
1/2 teaspoon (0g)
basil
2 tablespoons (30g)
red wine vinegar
1 dash (0g)
pepper
Total 1 serving
Alanine (g) 4.3 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 4.3 0.0 n/a 0.0 0.1 0.4 n/a 0.0 0.0 n/a 0.0 5 1
Ash (g) 4.6 0.1 0.0 0.9 0.3 1.1 0.1 0.0 0.0 0.1 0.0 7 2
Aspartic acid (g) 7.3 0.0 n/a 0.2 0.1 0.3 n/a 0.0 0.0 n/a 0.0 8 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 64.0 5.1 0.9 18.0 18.4 100.6 22.9 2.7 0.8 1.8 0.4 236 59
Calories 328.0 2.9 3.4 32.4 32.0 22.6 104.9 0.4 0.1 5.7 0.3 533 133
Calories (kj) 1,372.0 12.1 13.9 133.2 132.8 93.6 438.8 1.9 0.4 23.5 1.1 2,223 556
Carbohydrates (g) 0.0 0.7 1.1 7.0 7.5 3.3 27.1 0.1 0.0 0.1 0.1 47 12
Cholesterol (mg) 172.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 172 43
Copper (mg) 0.1 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.8 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 1 0
Dietary Fiber (g) 0.0 0.3 0.0 2.2 1.4 2.3 0.0 0.1 0.0 0.0 0.0 6 2
Folate (mcg) 28.0 0.2 3.1 27.0 15.2 113.1 0.3 0.4 0.3 n/a 0.0 188 47
Folate, DFE (mcg) 28.0 0.2 3.1 27.0 15.2 113.1 0.3 0.4 0.3 n/a 0.0 188 47
Folate, food (mcg) 28.0 0.2 3.1 27.0 15.2 113.1 0.3 0.4 0.3 n/a 0.0 188 47
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Fructose n/a 0.0 0.2 2.5 1.0 0.1 0.3 0.0 0.0 n/a 0.0 4 1
Galactose n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a 0.0 0.2 2.3 1.6 0.2 0.4 0.0 0.0 n/a 0.0 5 1
Glutamic acid (g) 10.6 0.0 n/a 0.8 0.2 0.4 n/a 0.0 0.0 n/a 0.0 12 3
Glycine (g) 3.4 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 4 1
Histidine (g) 2.1 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 2 1
Hydroxyproline n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Iron (mg) 1.5 0.1 0.0 0.5 0.2 1.5 0.2 0.1 0.0 0.1 0.0 4 1
Isoleucine (g) 3.3 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.0 3 1
Lactose n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Leucine (g) 5.8 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 6 2
Lysine (g) 6.5 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 7 2
Magnesium (mg) 128.0 2.0 0.9 19.8 8.0 58.5 2.5 0.5 0.3 1.2 0.2 222 55
Maltose n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Manganese (mg) 0.1 0.1 0.0 0.2 0.1 0.5 0.0 0.0 0.0 0.0 0.0 1 0
Methionine (g) 2.1 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 2 1
Monounsaturated Fat (g) 0.4 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Niacin (mg) 8.3 0.0 0.0 1.1 0.1 0.4 0.0 0.0 0.0 n/a 0.0 10 2
Pantothenic acid (mg) 0.6 0.0 0.0 0.2 0.1 0.1 0.0 0.0 0.0 n/a 0.0 1 0
Phenylalanine (g) 2.8 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 3 1
Phosphorus (mg) 812.0 1.8 1.2 43.2 23.2 38.2 1.1 0.2 0.2 2.4 0.2 924 231
Phytosterols n/a 1.1 n/a 12.6 12.0 n/a n/a 0.3 n/a n/a 0.1 26 7
Polyunsaturated Fat (g) 0.9 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.0 1 0
Potassium (mg) 1,652.0 15.3 15.7 426.6 116.8 269.9 36.7 2.1 1.3 11.6 1.3 2,549 637
Proline (g) 2.5 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 3 1
Protein (g) 71.2 0.1 0.1 1.6 0.9 2.8 0.0 0.0 0.0 0.0 0.0 77 19
Retinol (mcg) 48.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 48 12
Riboflavin (mg) 0.3 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0 0
Saturated Fat (g) 0.5 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Selenium (mcg) 132.4 0.1 0.0 0.0 0.4 4.7 0.3 0.0 0.0 n/a 0.0 138 34
Serine (g) 2.9 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.0 3 1
Sodium (mg) 216.0 0.2 0.2 9.0 3.2 57.7 7.7 0.0 0.0 2.4 0.0 296 74
Starch n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.0 0.1 0.0 0.8 0.2 26.1 0.0 0.0 n/a 0.0 27 7
Sugar (g) 0.0 0.0 0.4 4.7 3.4 0.5 26.8 0.0 0.0 0.0 0.0 36 9
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.3 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0 0
Threonine (g) 3.1 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 3 1
Tocopherol, alpha (mg) 2.6 0.0 0.0 1.0 0.0 2.3 0.0 0.0 0.0 n/a 0.0 6 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.1 n/a 0.2 0.0 0.1 n/a 0.0 0.0 n/a 0.0 0 0
Total Fat (g) 2.7 0.0 0.0 0.4 0.1 0.4 0.0 0.0 0.0 0.0 0.0 4 1
Trans-monoenoic Fat n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
TransFatty acids n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tryptophan (g) 0.8 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.0 1 0
Tyrosine (g) 2.4 0.0 n/a 0.0 0.0 0.2 n/a 0.0 0.0 n/a 0.0 3 1
Valine (g) 3.7 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 n/a 0.0 4 1
Vitamin A, IU (IU) 160.0 6.3 0.9 1,499.4 1.6 9,146.3 0.0 2.8 23.4 0.0 0.5 10,841 2,710
Vitamin A, RAE (mcg) 48.0 0.3 0.0 75.6 0.0 457.1 0.0 0.1 1.2 0.0 0.0 582 146
Vitamin B-12 (mcg) 3.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 4 1
Vitamin B-6 (mg) 1.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 n/a 0.0 1 0
Vitamin C (mg) 4.0 0.0 5.9 24.7 5.9 4.3 0.0 0.0 0.1 0.1 0.0 45 11
Vitamin D (IU) 144.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 144 36
Water (g) 324.9 0.1 14.1 170.1 71.3 70.3 0.4 0.0 0.4 28.2 0.0 680 170
Zinc (mg) 1.8 0.0 0.0 0.3 0.1 0.4 0.0 0.0 0.0 0.0 0.0 3 1

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