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Nutritional Facts: Chef-Boy-I-Be-Illinois' Baked Cod Casserole

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.

  1 lb (453g)
cod
14 1/2 ounces (411g)
crushed tomatoes
1/2 cup (118g)
white wine
1 (3g)
garlic cloves
1 tablespoon (1g)
fresh oregano
1 teaspoon (6g)
salt
1/2 teaspoon (1g)
pepper
4 medium (852g)
potatoes
1 medium (110g)
onions
1 to taste (0g)
salt and pepper
1 cup (108g)
fresh breadcrumbs
1/4 cup (25g)
parmesan cheese
Total 1 serving
Alanine (g) 4.9 0.2 n/a 0.0 0.0 0.0 0.0 0.5 0.0 n/a 0.5 0.3 6 1
Alcohol (g) 0.0 0.0 12.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 12 2
Arginine (g) 4.8 0.2 n/a 0.0 0.0 0.0 0.0 0.8 0.1 n/a 0.6 0.4 7 1
Ash (g) 5.3 5.5 0.2 0.0 0.1 6.0 0.1 9.2 0.4 n/a 3.1 2.0 32 5
Aspartic acid (g) 8.3 0.9 n/a 0.0 0.0 0.0 0.0 4.0 0.1 n/a 0.8 0.7 15 2
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 72.5 139.8 10.6 5.4 16.0 1.4 5.1 102.2 25.3 n/a 197.6 277.3 853 142
Calories 371.7 131.5 96.4 4.5 2.7 0.0 2.9 656.0 44.0 n/a 426.6 107.8 1,844 307
Calories (kj) 1,554.8 550.8 402.2 18.7 11.1 0.0 12.1 2,734.9 182.6 n/a 1,785.2 451.3 7,704 1,284
Carbohydrates (g) 0.0 30.0 3.1 1.0 0.7 0.0 0.7 148.8 10.3 n/a 77.7 1.0 273 46
Cholesterol (mg) 194.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 22.0 217 36
Copper (mg) 0.1 0.8 0.0 0.0 0.0 0.0 0.0 0.9 0.0 n/a 0.3 0.1 2 0
Cystine (g) 0.9 0.1 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.3 0.0 1 0
Dietary Fiber (g) 0.0 7.8 0.0 0.1 0.4 0.0 0.3 18.7 1.9 n/a 4.9 0.0 34 6
Folate (mcg) 31.7 53.4 1.2 0.1 2.4 0.0 0.2 136.3 20.9 n/a 115.6 2.5 364 61
Folate, DFE (mcg) 31.7 53.4 1.2 0.1 2.4 0.0 0.2 136.3 20.9 n/a 177.1 2.5 426 71
Folate, food (mcg) 31.7 53.4 1.2 0.1 2.4 0.0 0.2 136.3 20.9 n/a 27.0 2.5 276 46
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 88.6 0.0 89 15
Fructose n/a n/a n/a n/a 0.0 n/a 0.0 2.3 1.4 n/a 2.7 0.0 6 1
Galactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a n/a n/a 0.0 n/a 0.0 2.8 2.2 n/a 2.0 0.0 7 1
Glutamic acid (g) 12.0 2.3 n/a 0.0 0.0 0.0 0.0 2.9 0.3 n/a 4.5 2.2 24 4
Glycine (g) 3.9 0.2 n/a 0.0 0.0 0.0 0.0 0.5 0.0 n/a 0.5 0.2 5 1
Histidine (g) 2.4 0.1 n/a 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.3 0.3 3 1
Hydroxyproline n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.7 5.3 0.3 0.1 0.4 0.0 0.1 6.6 0.2 n/a 5.2 0.2 20 3
Isoleucine (g) 3.7 0.2 n/a 0.0 0.0 0.0 0.0 0.6 0.0 n/a 0.6 0.5 6 1
Lactose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Leucine (g) 6.6 0.2 n/a 0.0 0.0 0.0 0.0 0.8 0.0 n/a 1.0 0.9 10 2
Lysine (g) 7.4 0.2 n/a 0.0 0.0 0.0 0.0 0.9 0.0 n/a 0.5 0.7 10 2
Magnesium (mg) 145.1 82.2 11.8 0.8 2.7 0.1 2.0 196.0 11.0 n/a 46.4 9.5 507 85
Maltose n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 2.1 0.0 2 0
Manganese (mg) 0.1 0.8 0.1 0.1 0.0 0.0 0.1 1.3 0.1 n/a 1.0 0.0 4 1
Methionine (g) 2.4 0.1 n/a 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.3 0.3 3 1
Monounsaturated Fat (g) 0.4 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1.1 2.1 4 1
Niacin (mg) 9.4 5.0 0.1 0.0 0.0 0.0 0.0 9.0 0.1 n/a 7.2 0.0 31 5
Pantothenic acid (mg) 0.7 1.1 0.1 0.0 0.0 0.0 0.0 2.5 0.1 n/a 0.6 0.1 5 1
Phenylalanine (g) 3.2 0.2 n/a 0.0 0.0 0.0 0.0 0.7 0.0 n/a 0.7 0.5 5 1
Phosphorus (mg) 920.2 131.5 21.2 4.6 1.5 0.0 1.8 485.6 31.9 n/a 178.2 182.3 1,959 326
Phytosterols n/a n/a n/a n/a 2.0 0.0 1.1 42.6 16.5 n/a 8.6 n/a 71 12
Polyunsaturated Fat (g) 1.0 0.5 0.0 0.0 0.0 0.0 0.0 0.4 0.0 n/a 2.2 0.3 4 1
Potassium (mg) 1,872.1 1,204.4 83.5 12.0 12.6 0.5 15.3 3,586.9 160.6 n/a 211.7 31.3 7,191 1,198
Proline (g) 2.9 0.1 n/a 0.0 0.0 0.0 0.0 0.5 0.0 n/a 1.5 1.2 6 1
Protein (g) 80.7 6.7 0.1 0.2 0.1 0.0 0.1 17.2 1.2 n/a 14.4 9.6 130 22
Retinol (mcg) 54.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 55.8 110 18
Riboflavin (mg) 0.3 0.2 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.4 0.1 1 0
Saturated Fat (g) 0.6 0.2 0.0 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1.3 4.3 7 1
Selenium (mcg) 150.0 2.5 0.1 0.4 0.0 0.0 0.1 2.6 0.6 n/a 27.2 4.4 188 31
Serine (g) 3.3 0.2 n/a 0.0 0.0 0.0 0.0 0.6 0.0 n/a 0.7 0.6 5 1
Sodium (mg) 244.8 542.6 5.9 0.5 0.3 2,325.5 0.2 51.1 4.4 n/a 790.6 382.3 4,348 725
Starch n/a n/a n/a n/a n/a n/a n/a 131.5 0.0 n/a 64.4 n/a 196 33
Sucrose n/a n/a n/a n/a 0.0 n/a 0.0 1.4 1.1 n/a 0.0 0.0 3 0
Sugar (g) 0.0 n/a 1.1 0.0 0.0 0.0 0.0 6.6 4.7 n/a 6.7 0.2 19 3
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.3 0.3 0.0 0.0 0.0 0.0 0.0 0.7 0.1 n/a 1.0 0.0 2 0
Threonine (g) 3.5 0.2 n/a 0.0 0.0 0.0 0.0 0.6 0.0 n/a 0.5 0.4 5 1
Tocopherol, alpha (mg) 2.9 n/a 0.0 0.0 0.2 0.0 0.0 0.1 0.0 n/a 0.1 0.1 3 1
Tocopherol, beta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.2 n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a 0.2 n/a 0.1 0.0 0.0 n/a 0.8 n/a 1 0
Total Fat (g) 3.0 1.2 0.0 0.0 0.0 0.0 0.0 0.8 0.1 n/a 5.7 7.2 18 3
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.9 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.2 0.1 1 0
Tyrosine (g) 2.7 0.1 n/a 0.0 0.0 0.0 0.0 0.4 0.0 n/a 0.4 0.6 4 1
Valine (g) 4.2 0.2 n/a 0.0 0.0 0.0 0.0 0.9 0.0 n/a 0.6 0.6 7 1
Vitamin A, IU (IU) 181.3 2,873.4 0.0 0.3 17.0 0.0 6.3 17.0 2.2 n/a 0.0 216.3 3,314 552
Vitamin A, RAE (mcg) 54.4 143.9 0.0 0.0 0.9 0.0 0.3 0.0 0.0 n/a 0.0 57.3 257 43
Vitamin B-12 (mcg) 4.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.4 0.6 5 1
Vitamin B-6 (mg) 1.1 0.6 0.1 0.0 0.0 0.0 0.0 2.5 0.1 n/a 0.1 0.0 5 1
Vitamin C (mg) 4.5 37.8 0.0 0.9 0.0 0.0 0.0 167.8 8.1 n/a 0.0 0.0 219 37
Vitamin D (IU) 163.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 5.3 168 28
Water (g) 368.2 367.7 102.1 1.8 0.1 0.0 0.1 676.0 98.0 n/a 7.0 5.2 1,626 271
Zinc (mg) 2.0 1.1 0.1 0.0 0.0 0.0 0.0 2.5 0.2 n/a 1.6 1.0 9 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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