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Nutritional Facts: Cape Capensis, Baked With Herbs (Hake)

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 lbs (908g)
hake fillets
2 (116g)
lemons
2 tablespoons (28g)
butter
2 tablespoons (31g)
lemon juice
1 to taste (10g)
fresh parsley
1/2 cup (11g)
Rice Chex
1/2 cup (30g)
instant potato flakes
1/3 cup (33g)
parmesan cheese
1 tablespoon (2g)
parsley flakes
1 teaspoon (1g)
basil
1/2 teaspoon (2g)
garlic powder
1/4 teaspoon (0g)
tarragon
1/4 teaspoon (1g)
pepper
1/4 teaspoon (1g)
paprika
Total 1 serving
Alanine (g) 9.8 n/a 0.0 n/a n/a n/a 0.1 0.4 0.0 0.0 0.0 n/a 0.0 0.0 10 3
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 9.7 n/a 0.0 n/a n/a n/a 0.1 0.5 0.0 0.0 0.1 n/a 0.0 0.0 10 3
Ash (g) 10.5 0.3 0.6 0.1 n/a 0.4 1.1 2.7 0.2 0.0 0.1 0.1 0.0 0.0 16 4
Aspartic acid (g) 16.6 n/a 0.0 n/a n/a n/a 0.6 0.9 0.1 0.0 0.0 n/a 0.0 0.0 18 5
Beta-sitosterol n/a n/a 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 145.3 30.2 6.8 1.8 n/a 40.0 8.1 369.3 18.2 1.6 1.2 5.1 2.5 1.3 631 158
Calories 744.6 33.6 203.6 6.7 n/a 41.3 106.2 143.5 4.7 0.2 5.1 1.3 1.4 1.6 1,294 323
Calories (kj) 3,114.4 140.4 851.7 27.8 n/a 172.6 444.0 601.1 19.5 0.8 21.5 5.6 6.0 6.8 5,412 1,353
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 10.8 0.0 2.1 n/a 9.2 24.4 1.4 0.8 0.0 1.1 0.2 0.4 0.3 51 13
Cholesterol (mg) 390.4 0.0 61.1 0.0 n/a 0.0 0.0 29.3 0.0 0.0 0.0 0.0 0.0 0.0 481 120
Copper (mg) 0.3 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Cystine (g) 1.7 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 2 0
Dietary Fiber (g) 0.0 3.2 0.0 0.1 n/a 0.1 2.0 0.0 0.4 0.0 0.1 0.0 0.1 0.2 6 2
Folate (mcg) 63.6 12.8 0.9 6.1 n/a 80.0 13.8 3.3 2.9 0.6 0.7 1.2 0.1 0.3 186 47
Folate, DFE (mcg) 63.6 12.8 0.9 6.1 n/a 135.6 13.8 3.3 2.9 0.6 0.7 1.2 0.1 0.3 242 60
Folate, food (mcg) 63.6 12.8 0.9 6.1 n/a 0.4 13.8 3.3 2.9 0.6 0.7 1.2 0.1 0.3 107 27
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 79.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 80 20
Fructose n/a n/a n/a 0.3 n/a n/a 0.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Galactose n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a n/a 0.3 n/a n/a 0.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Glutamic acid (g) 24.1 n/a 0.1 n/a n/a n/a 0.4 2.9 0.1 0.0 0.1 n/a 0.0 0.0 28 7
Glycine (g) 7.8 n/a 0.0 n/a n/a n/a 0.1 0.3 0.0 0.0 0.0 n/a 0.0 0.0 8 2
Histidine (g) 4.8 n/a 0.0 n/a n/a n/a 0.0 0.4 0.0 0.0 0.0 n/a 0.0 0.0 5 1
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Iron (mg) 3.5 0.7 0.0 0.0 n/a 3.6 0.4 0.3 0.4 0.0 0.1 0.1 0.1 0.1 9 2
Isoleucine (g) 7.5 n/a 0.0 n/a n/a n/a 0.1 0.7 0.0 0.0 0.0 n/a 0.0 0.0 8 2
Lactose n/a n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Leucine (g) 13.1 n/a 0.0 n/a n/a n/a 0.1 1.2 0.0 0.0 0.0 n/a 0.0 0.0 15 4
Lysine (g) 14.8 n/a 0.0 n/a n/a n/a 0.1 1.0 0.0 0.0 0.0 n/a 0.0 0.0 16 4
Magnesium (mg) 290.6 9.3 0.6 1.8 n/a 9.6 19.8 12.7 6.4 0.6 1.2 1.6 1.0 1.0 356 89
Maltose n/a n/a n/a 0.0 n/a n/a 0.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 0.1 0.0 0.0 0.0 n/a 0.3 0.0 0.0 0.2 0.0 0.0 0.0 0.1 0.0 1 0
Methionine (g) 4.8 n/a 0.0 n/a n/a n/a 0.0 0.3 0.0 0.0 0.0 n/a 0.0 0.0 5 1
Monounsaturated Fat (g) 0.9 0.0 6.0 0.0 n/a 0.1 0.0 2.8 0.0 0.0 0.0 0.0 0.0 0.0 10 2
Niacin (mg) 18.7 0.1 0.0 0.0 n/a 2.0 1.9 0.0 0.2 0.0 0.0 0.0 0.0 0.1 23 6
Pantothenic acid (mg) 1.4 0.2 0.0 0.0 n/a 0.1 0.6 0.1 0.0 0.0 0.0 n/a 0.0 0.0 3 1
Phenylalanine (g) 6.3 n/a 0.0 n/a n/a n/a 0.1 0.7 0.0 0.0 0.0 n/a 0.0 0.0 7 2
Phosphorus (mg) 1,843.2 18.6 6.8 2.4 n/a 12.3 46.8 242.8 7.0 0.5 6.4 1.4 0.9 1.8 2,191 548
Phytosterols n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 0.4 0.5 1.0 2 1
Polyunsaturated Fat (g) 2.1 0.1 0.9 0.0 n/a 0.1 0.0 0.4 0.1 0.0 0.0 0.0 0.0 0.0 4 1
Potassium (mg) 3,750.0 160.1 6.8 31.4 n/a 18.0 329.4 41.6 42.9 2.6 18.5 13.6 7.6 13.1 4,436 1,109
Proline (g) 5.7 n/a 0.0 n/a n/a n/a 0.1 1.5 0.0 0.0 0.0 n/a 0.0 0.0 7 2
Protein (g) 161.7 1.3 0.2 0.1 n/a 0.7 2.5 12.8 0.4 0.0 0.3 0.1 0.1 0.1 180 45
Retinol (mcg) 109.0 0.0 190.6 0.0 n/a 60.0 0.0 74.3 0.0 0.0 0.0 0.0 0.0 0.0 434 108
Riboflavin (mg) 0.6 0.0 0.0 0.0 n/a 0.2 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.2 0.0 14.6 0.0 n/a 0.0 0.1 5.8 0.0 0.0 0.0 0.0 0.0 0.0 22 5
Selenium (mcg) 300.5 0.5 0.3 0.0 n/a 0.4 4.0 5.9 0.2 0.0 0.4 0.0 0.0 0.0 312 78
Serine (g) 6.6 n/a 0.0 n/a n/a n/a 0.1 0.8 0.0 0.0 0.0 n/a 0.0 0.0 7 2
Sodium (mg) 490.3 2.3 202.8 0.3 n/a 98.3 31.2 509.2 7.2 0.0 0.9 0.3 0.1 0.4 1,343 336
Starch n/a n/a n/a 0.0 n/a n/a 21.2 n/a n/a n/a n/a n/a n/a n/a 21 5
Stigmasterol 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
Sucrose n/a n/a n/a 0.1 n/a n/a 0.3 0.0 0.1 0.0 0.0 n/a 0.0 0.0 1 0
Sugar (g) 0.0 2.9 0.0 0.8 n/a 0.8 1.0 0.3 0.1 0.0 0.0 n/a 0.0 0.1 6 2
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.7 0.0 0.0 0.0 n/a 0.2 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 7.1 n/a 0.0 n/a n/a n/a 0.1 0.5 0.0 0.0 0.0 n/a 0.0 0.0 8 2
Tocopherol, alpha (mg) 5.8 0.2 0.7 0.0 n/a 0.1 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.2 7 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Total Fat (g) 6.1 0.3 23.0 0.1 n/a 0.2 0.1 9.5 0.1 0.0 0.0 0.0 0.0 0.1 40 10
Trans-monoenoic Fat n/a n/a 0.8 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 1 0
TransFatty acids n/a n/a 0.9 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a 1 0
Tryptophan (g) 1.8 n/a 0.0 n/a n/a n/a 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0.0 2 1
Tyrosine (g) 5.5 n/a 0.0 n/a n/a n/a 0.1 0.8 0.0 0.0 0.0 n/a 0.0 0.0 6 2
Valine (g) 8.3 n/a 0.0 n/a n/a n/a 0.1 0.8 0.0 0.0 0.0 n/a 0.0 0.0 9 2
Vitamin A, IU (IU) 363.2 25.5 709.7 1.8 n/a 200.0 3.3 288.0 31.0 46.8 0.0 18.9 3.1 283.2 1,975 494
Vitamin A, RAE (mcg) 109.0 1.2 194.3 0.0 n/a 60.0 0.3 76.3 1.6 2.3 0.0 0.9 0.2 14.2 460 115
Vitamin B-12 (mcg) 8.3 0.0 0.0 0.0 n/a 0.6 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 10 2
Vitamin B-6 (mg) 2.2 0.1 0.0 0.0 n/a 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1
Vitamin C (mg) 9.1 61.5 0.0 11.8 n/a 2.4 24.3 0.0 2.0 0.2 0.0 0.2 0.0 0.0 111 28
Vitamin D (IU) 326.9 0.0 17.0 0.0 n/a 16.0 0.0 7.0 0.0 0.0 0.0 0.0 0.0 0.0 367 92
Water (g) 737.5 103.2 4.5 28.2 n/a 0.3 2.0 6.9 0.1 0.8 0.1 0.0 0.1 0.1 884 221
Zinc (mg) 4.1 0.1 0.0 0.0 n/a 1.5 0.2 1.3 0.1 0.0 0.0 0.0 0.0 0.0 7 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.

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