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 1/4 lbs (568g) halibut fillets |
1/2 cup (63g) all-purpose flour |
1 teaspoon (6g) salt |
1 1/2 teaspoons (3g) black pepper |
2 (100g) eggs |
1 cup (60g) instant potato flakes |
1 teaspoon (0g) fresh dill |
1/2 teaspoon (1g) lemon rind |
1 pinch (0g) cayenne |
2 tablespoons (28g) butter |
1 to taste (0g) lemon wedges |
1 to taste (0g) tartar sauce |
Total | 1 serving | |
| Alanine (g) | 8.7 | 0.2 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 8.6 | 0.3 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 10 | 2 |
| Ash (g) | 8.9 | 0.3 | 6.0 | 0.2 | 1.1 | 2.1 | 0.0 | 0.0 | 0.0 | 0.6 | n/a | n/a | 19 | 5 |
| Aspartic acid (g) | 14.7 | 0.3 | 0.0 | 0.0 | 1.3 | 1.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 17 | 4 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 51.1 | 9.4 | 1.4 | 15.3 | 56.0 | 16.2 | 0.4 | 1.3 | 0.7 | 6.8 | n/a | n/a | 159 | 40 |
| Calories | 629.9 | 227.5 | 0.0 | 8.7 | 143.0 | 212.4 | 0.1 | 0.5 | 1.4 | 203.6 | n/a | n/a | 1,427 | 357 |
| Calories (kj) | 2,633.2 | 951.9 | 0.0 | 36.2 | 599.0 | 888.0 | 0.3 | 2.0 | 6.0 | 851.7 | n/a | n/a | 5,968 | 1,492 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 47.7 | 0.0 | 2.2 | 0.7 | 48.7 | 0.0 | 0.2 | 0.3 | 0.0 | n/a | n/a | 100 | 25 |
| Cholesterol (mg) | 340.5 | 0.0 | 0.0 | 0.0 | 372.0 | 0.0 | 0.0 | 0.0 | 0.0 | 61.1 | n/a | n/a | 774 | 193 |
| Copper (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Cystine (g) | 1.5 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Dietary Fiber (g) | 0.0 | 1.7 | 0.0 | 0.9 | 0.0 | 4.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | n/a | 7 | 2 |
| Folate (mcg) | 79.5 | 16.3 | 0.0 | 0.6 | 47.0 | 27.6 | 0.3 | 0.1 | 0.5 | 0.9 | n/a | n/a | 173 | 43 |
| Folate, DFE (mcg) | 79.5 | 16.3 | 0.0 | 0.6 | 47.0 | 27.6 | 0.3 | 0.1 | 0.5 | 0.9 | n/a | n/a | 173 | 43 |
| Folate, food (mcg) | 79.5 | 16.3 | 0.0 | 0.6 | 47.0 | 27.6 | 0.3 | 0.1 | 0.5 | 0.9 | n/a | n/a | 173 | 43 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Fructose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 0.4 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Glutamic acid (g) | 21.4 | 2.2 | 0.0 | 0.0 | 1.7 | 0.9 | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 26 | 7 |
| Glycine (g) | 6.9 | 0.2 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Histidine (g) | 4.2 | 0.1 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.1 | 0.7 | 0.0 | 0.3 | 1.8 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Isoleucine (g) | 6.6 | 0.2 | 0.0 | 0.0 | 0.7 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 11.7 | 0.4 | 0.0 | 0.0 | 1.1 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 14 | 3 |
| Lysine (g) | 13.2 | 0.1 | 0.0 | 0.0 | 0.9 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 15 | 4 |
| Magnesium (mg) | 158.9 | 13.8 | 0.1 | 5.9 | 12.0 | 39.6 | 0.1 | 0.2 | 0.7 | 0.6 | n/a | n/a | 232 | 58 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.4 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Methionine (g) | 4.2 | 0.1 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Monounsaturated Fat (g) | 3.3 | 0.1 | 0.0 | 0.0 | 3.7 | 0.0 | 0.0 | 0.0 | 0.0 | 6.0 | n/a | n/a | 13 | 3 |
| Niacin (mg) | 44.9 | 0.8 | 0.0 | 0.0 | 0.1 | 3.8 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 50 | 12 |
| Pantothenic acid (mg) | 2.4 | 0.3 | 0.0 | 0.0 | 1.5 | 1.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Phenylalanine (g) | 5.6 | 0.3 | 0.0 | 0.0 | 0.7 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Phosphorus (mg) | 1,628.7 | 67.5 | 0.0 | 5.5 | 198.0 | 93.6 | 0.1 | 0.1 | 1.3 | 6.8 | n/a | n/a | 2,002 | 500 |
| Phytosterols | n/a | n/a | 0.0 | 3.2 | n/a | n/a | n/a | 0.4 | 0.4 | n/a | n/a | n/a | 4 | 1 |
| Polyunsaturated Fat (g) | 2.0 | 0.3 | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 0.0 | 0.9 | n/a | n/a | 5 | 1 |
| Potassium (mg) | 2,996.4 | 66.9 | 0.5 | 45.9 | 138.0 | 658.8 | 1.4 | 1.6 | 9.1 | 6.8 | n/a | n/a | 3,925 | 981 |
| Proline (g) | 5.1 | 0.7 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Protein (g) | 127.9 | 6.5 | 0.0 | 0.4 | 12.6 | 5.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 153 | 38 |
| Retinol (mcg) | 136.2 | 0.0 | 0.0 | 0.0 | 160.0 | 0.0 | 0.0 | 0.0 | 0.0 | 190.6 | n/a | n/a | 487 | 122 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 2.0 | 0.1 | 0.0 | 0.0 | 3.1 | 0.1 | 0.0 | 0.0 | 0.0 | 14.6 | n/a | n/a | 20 | 5 |
| Selenium (mcg) | 314.4 | 21.2 | 0.0 | 0.2 | 30.7 | 8.0 | n/a | 0.0 | 0.0 | 0.3 | n/a | n/a | 375 | 94 |
| Serine (g) | 5.9 | 0.3 | 0.0 | 0.0 | 1.0 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Sodium (mg) | 465.4 | 1.3 | 2,325.5 | 0.7 | 142.0 | 62.4 | 0.1 | 0.1 | 0.1 | 202.8 | n/a | n/a | 3,200 | 800 |
| Starch (g) | 0.0 | n/a | n/a | n/a | n/a | 42.4 | n/a | n/a | n/a | n/a | n/a | n/a | 42 | 11 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.0 | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 2.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 6.3 | 0.2 | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Tocopherol, alpha (mg) | 4.2 | 0.0 | 0.0 | 0.0 | 1.1 | 0.0 | n/a | 0.0 | 0.1 | 0.7 | n/a | n/a | 6 | 2 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.2 | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Total Fat (g) | 9.1 | 0.6 | 0.0 | 0.1 | 9.5 | 0.2 | 0.0 | 0.0 | 0.1 | 23.0 | n/a | n/a | 43 | 11 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.8 | n/a | n/a | 1 | 0 |
| TransFatty acids (g) | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.6 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 4.8 | 0.2 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Valine (g) | 7.4 | 0.3 | 0.0 | 0.0 | 0.9 | 0.3 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 9 | 2 |
| Vitamin A, IU (IU) | 414.3 | 0.0 | 0.0 | 18.9 | 540.0 | 6.6 | 14.3 | 0.5 | 187.2 | 709.7 | n/a | n/a | 1,892 | 473 |
| Vitamin A, RAE (mcg) | 136.2 | 0.0 | 0.0 | 0.9 | 160.0 | 0.6 | 0.7 | 0.0 | 9.4 | 194.3 | n/a | n/a | 502 | 126 |
| Vitamin B-12 (mcg) | 7.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 8 | 2 |
| Vitamin B-6 (mg) | 3.6 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 48.6 | 0.2 | 1.3 | 0.3 | 0.0 | n/a | n/a | 50 | 13 |
| Vitamin D (IU) | 1,310.9 | 0.0 | 0.0 | 0.0 | 82.0 | 0.0 | 0.0 | 0.0 | 0.0 | 17.0 | n/a | n/a | 1,410 | 352 |
| Water (g) | 432.0 | 7.5 | 0.0 | 0.4 | 76.2 | 3.9 | 0.2 | 0.8 | 0.0 | 4.5 | n/a | n/a | 525 | 131 |
| Zinc (mg) | 2.4 | 0.4 | 0.0 | 0.0 | 1.3 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
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