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.
3 (0g) whole trout |
2 bunches (20g) parsley |
2 (426g) russet potatoes |
4 (248g) roma tomatoes |
10 (180g) white mushrooms |
1 bunch (480g) asparagus |
2 (238g) bell peppers |
1 (110g) yellow onions |
6 (18g) garlic cloves |
1 tablespoon (18g) sea salt |
1 teaspoon (2g) black pepper |
1 teaspoon (3g) chili powder |
1 teaspoon (2g) ginger powder |
1 tablespoon (0g) ras el hanout spice mix |
4 tablespoons (54g) extra virgin olive oil |
Total | 1 serving | |
Alanine | n/a | 0.0 | 0.3 | 0.1 | 0.4 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 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 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.5 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Ash | n/a | 0.4 | 4.6 | 1.2 | 1.5 | 3.0 | 1.0 | 0.4 | 0.3 | 18.0 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | 31 | 8 |
Aspartic acid | n/a | 0.1 | 2.0 | 0.3 | 0.4 | 2.7 | 0.5 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 6 | 2 |
Beta-sitosterol | n/a | n/a | 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 | 0 | 0 |
Caffeine | n/a | 0.0 | 0.0 | 0.0 | 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 | n/a | 27.6 | 51.1 | 24.8 | 5.4 | 110.4 | 23.8 | 25.3 | 32.6 | 4.3 | 10.2 | 8.9 | 2.1 | n/a | 0.5 | 327 | 82 |
Calories | n/a | 7.2 | 328.0 | 44.6 | 39.6 | 105.6 | 47.6 | 44.0 | 26.8 | 0.0 | 5.8 | 7.6 | 6.0 | n/a | 477.4 | 1,140 | 285 |
Calories (kj) | n/a | 30.2 | 1,367.5 | 183.5 | 167.4 | 451.2 | 199.9 | 182.6 | 112.1 | 0.0 | 24.2 | 31.8 | 25.3 | n/a | 1,997.5 | 4,773 | 1,193 |
Campesterol | n/a | n/a | n/a | n/a | 3.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 4 | 1 |
Carbohydrates | n/a | 1.3 | 74.4 | 9.6 | 5.9 | 19.7 | 11.0 | 10.3 | 6.0 | 0.0 | 1.5 | 1.3 | 1.3 | n/a | 0.0 | 142 | 36 |
Cholesterol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Copper | n/a | 0.0 | 0.5 | 0.1 | 0.6 | 0.8 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 1 |
Cystine | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Dietary Fiber | n/a | 0.7 | 9.4 | 3.0 | 1.8 | 9.6 | 4.0 | 1.9 | 0.4 | 0.0 | 0.6 | 0.9 | 0.3 | n/a | 0.0 | 32 | 8 |
Folate | n/a | 30.4 | 68.2 | 37.2 | 30.6 | 715.2 | 23.8 | 20.9 | 0.5 | 0.0 | 0.4 | 0.8 | 0.2 | n/a | 0.0 | 928 | 232 |
Folate, DFE | n/a | 30.4 | 68.2 | 37.2 | 30.6 | 715.2 | 23.8 | 20.9 | 0.5 | 0.0 | 0.4 | 0.8 | 0.2 | n/a | 0.0 | 928 | 232 |
Folate, food | n/a | 30.4 | 68.2 | 37.2 | 30.6 | 715.2 | 23.8 | 20.9 | 0.5 | 0.0 | 0.4 | 0.8 | 0.2 | n/a | 0.0 | 928 | 232 |
Folic acid | n/a | 0.0 | 0.0 | 0.0 | 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 | n/a | 1.2 | 3.4 | 0.3 | 3.8 | 2.7 | 1.4 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 13 | 3 |
Galactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Glucose (dextrose) | n/a | n/a | 1.4 | 3.1 | 2.7 | 2.0 | 2.8 | 2.2 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | 14 | 4 |
Glutamic acid | n/a | 0.0 | 1.5 | 1.1 | 0.6 | 1.2 | 0.5 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
Glycine | n/a | 0.0 | 0.2 | 0.0 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Histidine | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Iron | n/a | 1.2 | 3.3 | 0.7 | 0.9 | 4.4 | 0.8 | 0.2 | 0.3 | 0.1 | 0.2 | 0.5 | 0.4 | n/a | 0.3 | 13 | 3 |
Isoleucine | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Lactose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Leucine | n/a | 0.0 | 0.4 | 0.1 | 0.2 | 0.7 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Lysine | n/a | 0.0 | 0.4 | 0.1 | 0.2 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Magnesium | n/a | 10.0 | 98.0 | 27.3 | 16.2 | 67.2 | 23.8 | 11.0 | 4.5 | 0.2 | 3.9 | 4.0 | 3.9 | n/a | 0.0 | 270 | 67 |
Maltose | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Manganese | n/a | 0.0 | 0.7 | 0.3 | 0.1 | 0.7 | 0.3 | 0.1 | 0.3 | 0.0 | 0.3 | 0.0 | 0.6 | n/a | 0.0 | 3 | 1 |
Methionine | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Monounsaturated Fat | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 39.4 | 40 | 10 |
Niacin | n/a | 0.3 | 4.5 | 1.5 | 6.5 | 5.2 | 1.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.3 | 0.2 | n/a | 0.0 | 20 | 5 |
Pantothenic acid | n/a | 0.1 | 1.3 | 0.2 | 2.7 | 1.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 6 | 1 |
Phenylalanine | n/a | 0.0 | 0.3 | 0.1 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Phosphorus | n/a | 11.6 | 242.8 | 59.5 | 154.8 | 259.2 | 47.6 | 31.9 | 27.5 | 0.0 | 3.6 | 8.1 | 3.0 | n/a | 0.0 | 850 | 212 |
Phytosterols | n/a | 1.0 | 21.3 | 17.4 | n/a | n/a | 21.4 | 16.5 | n/a | 0.0 | 2.1 | 2.2 | 1.5 | n/a | 119.3 | 203 | 51 |
Polyunsaturated Fat | n/a | 0.0 | 0.2 | 0.2 | 0.3 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 5.7 | 7 | 2 |
Potassium | n/a | 110.8 | 1,793.5 | 587.8 | 572.4 | 1,075.2 | 416.5 | 160.6 | 72.2 | 1.4 | 30.6 | 52.7 | 23.8 | n/a | 0.5 | 4,898 | 1,224 |
Proline | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Protein | n/a | 0.6 | 8.6 | 2.2 | 5.6 | 11.5 | 2.0 | 1.2 | 1.1 | 0.0 | 0.2 | 0.4 | 0.2 | n/a | 0.0 | 34 | 8 |
Retinol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Riboflavin | n/a | 0.0 | 0.1 | 0.0 | 0.7 | 0.7 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Saturated Fat | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 7.5 | 8 | 2 |
Selenium | n/a | 0.0 | 1.3 | 0.0 | 16.7 | 29.3 | 0.0 | 0.6 | 2.6 | 0.0 | 0.1 | 0.6 | 1.0 | n/a | 0.0 | 52 | 13 |
Serine | n/a | 0.0 | 0.3 | 0.1 | 0.2 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Sodium | n/a | 11.2 | 25.6 | 12.4 | 9.0 | 67.2 | 7.1 | 4.4 | 3.1 | 6,976.4 | 0.5 | 44.3 | 0.5 | n/a | 1.1 | 7,163 | 1,791 |
Starch | n/a | n/a | 65.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 66 | 16 |
Stigmasterol | n/a | n/a | 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 | 0 | 0 |
Sucrose | n/a | n/a | 0.7 | 0.0 | 0.0 | 0.4 | 0.3 | 1.1 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
Sugar | n/a | 0.2 | 3.3 | 6.5 | 3.6 | 6.2 | 5.7 | 4.7 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 31 | 8 |
Theobromine | n/a | 0.0 | 0.0 | 0.0 | 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 | n/a | 0.0 | 0.3 | 0.1 | 0.1 | 0.8 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Threonine | n/a | 0.0 | 0.3 | 0.1 | 0.2 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Tocopherol, alpha | n/a | 0.2 | 0.0 | 1.3 | 0.0 | 7.2 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | n/a | 7.7 | 18 | 5 |
Tocopherol, beta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0 | 0 |
Tocopherol, delta | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tocopherol, gamma | n/a | 0.1 | 0.0 | 0.3 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.1 | 0.1 | n/a | 0.4 | 2 | 1 |
Total Fat | n/a | 0.2 | 0.4 | 0.5 | 0.6 | 1.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.1 | n/a | 54.0 | 58 | 14 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
Tryptophan | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Tyrosine | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 1 | 0 |
Valine | n/a | 0.0 | 0.4 | 0.0 | 0.4 | 0.6 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
Vitamin A, IU | n/a | 1,684.8 | 8.5 | 2,065.8 | 0.0 | 4,828.8 | 880.6 | 2.2 | 1.6 | 0.0 | 12.6 | 800.6 | 0.5 | n/a | 0.0 | 10,286 | 2,572 |
Vitamin A, RAE | n/a | 84.2 | 0.0 | 104.2 | 0.0 | 240.0 | 42.8 | 0.0 | 0.0 | 0.0 | 0.6 | 40.0 | 0.0 | n/a | 0.0 | 512 | 128 |
Vitamin B-12 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
Vitamin B-6 | n/a | 0.0 | 1.3 | 0.2 | 0.2 | 0.4 | 0.5 | 0.1 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 3 | 1 |
Vitamin C | n/a | 26.6 | 83.9 | 34.0 | 3.8 | 37.0 | 191.4 | 8.1 | 5.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 390 | 98 |
Vitamin D | n/a | 0.0 | 0.0 | 0.0 | 12.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 13 | 3 |
Water | n/a | 17.5 | 338.0 | 234.4 | 166.4 | 444.6 | 223.5 | 98.0 | 10.5 | 0.0 | 0.3 | 0.3 | 0.2 | n/a | 0.0 | 1,534 | 383 |
Zinc | n/a | 0.2 | 1.2 | 0.4 | 0.9 | 2.9 | 0.3 | 0.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 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.