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    Nutritional Facts: Seafood Pot Pie

    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.

      1/4 lb (114g)
    unsalted butter
    1 1/2 cups (240g)
    yellow onions
    1 cup (85g)
    fennel
    1/2 cup (63g)
    all-purpose flour
    4 cups (932g)
    fish stock
    1 tablespoon (0g)
    Pernod
    1/2 lb (227g)
    large shrimp
    1 tablespoon (18g)
    kosher salt
    1 1/2 teaspoons (3g)
    fresh ground black pepper
    3 tablespoons (45g)
    heavy cream
    3/4 lb (341g)
    lobster meat
    1 1/2 cups (201g)
    frozen peas
    1 1/2 cups (341g)
    frozen small whole onions
    1/2 cup (30g)
    flat leaf parsley
    1 1/2 cups (188g)
    all-purpose flour
    1 teaspoon (6g)
    kosher salt
    1/2 teaspoon (2g)
    baking powder
    1/4 lb (114g)
    unsalted butter
    1/4 cup (59g)
    ice water
    1 (50g)
    eggs
    Total 1 serving
    Alanine (g) 0.0 0.1 n/a 0.2 n/a n/a 1.9 0.0 0.0 0.0 3.0 0.5 0.1 0.1 0.6 0.0 n/a 0.0 n/a 0.4 7 2
    Alcohol (g) 0.0 0.0 n/a 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 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 0.2 n/a 0.3 n/a n/a 3.1 0.0 0.0 0.0 5.2 0.8 0.4 0.0 0.8 0.0 n/a 0.0 n/a 0.4 11 3
    Ash (g) 0.0 0.8 0.9 0.3 6.9 n/a 4.2 18.0 0.2 0.2 6.4 1.6 1.3 0.7 0.9 6.0 1.7 0.0 0.1 0.5 51 13
    Aspartic acid (g) 0.1 0.2 n/a 0.3 n/a n/a 3.4 0.0 0.0 0.1 5.5 1.0 0.2 0.1 0.8 0.0 n/a 0.1 n/a 0.7 12 3
    Beta-sitosterol (mg) 4.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.5 n/a n/a 9 2
    Caffeine (mg) 0.0 0.0 n/a 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 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 27.2 55.2 41.5 9.4 28.0 n/a 122.8 4.3 15.3 29.3 286.5 44.2 122.7 41.4 28.1 1.4 169.4 27.2 1.8 28.0 1,084 271
    Calories 813.8 96.0 26.3 227.5 158.4 n/a 161.4 0.0 8.7 155.3 262.6 154.8 119.3 10.8 682.5 0.0 1.2 813.8 0.0 71.5 3,764 941
    Calories (kj) 3,403.9 398.4 110.2 951.9 661.7 n/a 675.3 0.0 36.2 649.4 1,105.0 647.2 504.4 45.3 2,855.6 0.0 4.9 3,403.9 0.0 299.5 15,753 3,938
    Campesterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a 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) 0.1 22.4 6.2 47.7 0.0 n/a 2.1 0.0 2.2 1.3 0.0 27.4 28.8 1.9 143.1 0.0 0.6 0.1 0.0 0.4 284 71
    Cholesterol (mg) 244.0 0.0 0.0 0.0 9.3 n/a 286.5 0.0 0.0 61.7 433.1 0.0 0.0 0.0 0.0 0.0 0.0 244.0 0.0 186.0 1,465 366
    Copper (mg) 0.0 0.1 0.1 0.1 0.5 n/a 0.4 0.0 0.0 0.0 4.6 0.2 0.2 0.0 0.3 0.0 0.0 0.0 0.0 0.0 7 2
    Cystine (g) 0.0 0.0 n/a 0.1 n/a n/a 0.4 0.0 0.0 0.0 0.6 0.1 0.1 0.0 0.4 0.0 n/a 0.0 n/a 0.1 2 0
    Dietary Fiber (g) 0.0 4.1 2.6 1.7 0.0 n/a 0.0 0.0 0.9 0.0 0.0 9.0 5.8 1.0 5.1 0.0 0.0 0.0 0.0 0.0 30 8
    Folate (mcg) 3.4 45.6 22.9 16.3 18.6 n/a 43.2 0.0 0.6 1.8 34.1 106.5 71.6 45.6 48.8 0.0 0.0 3.4 0.0 23.5 486 121
    Folate, DFE (mcg) 3.4 45.6 22.9 16.3 18.6 n/a 43.2 0.0 0.6 1.8 34.1 106.5 71.6 45.6 48.8 0.0 0.0 3.4 0.0 23.5 486 121
    Folate, food (mcg) 3.4 45.6 22.9 16.3 18.6 n/a 43.2 0.0 0.6 1.8 34.1 106.5 71.6 45.6 48.8 0.0 0.0 3.4 0.0 23.5 486 121
    Folic acid (mcg) 0.0 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 0.0 0.0 0.0 0.0 0 0
    Fructose n/a 3.1 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.5 n/a n/a n/a n/a n/a n/a n/a 0.0 4 1
    Galactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Glucose (dextrose) n/a 4.7 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a 0.2 5 1
    Glutamic acid (g) 0.2 0.6 n/a 2.2 n/a n/a 5.4 0.0 0.0 0.2 8.3 1.4 0.5 0.1 6.5 0.0 n/a 0.2 n/a 0.8 27 7
    Glycine (g) 0.0 0.1 n/a 0.2 n/a n/a 1.8 0.0 0.0 0.0 3.8 0.4 0.1 0.0 0.7 0.0 n/a 0.0 n/a 0.2 7 2
    Histidine (g) 0.0 0.0 n/a 0.1 n/a n/a 0.7 0.0 0.0 0.0 1.4 0.2 0.1 0.0 0.4 0.0 n/a 0.0 n/a 0.2 3 1
    Hydroxyproline n/a n/a n/a n/a 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 n/a 0 0
    Iron (mg) 0.0 0.5 0.6 0.7 0.1 n/a 0.5 0.1 0.3 0.0 0.9 3.1 1.6 1.9 2.2 0.0 0.3 0.0 0.0 0.9 14 3
    Isoleucine (g) 0.1 0.0 n/a 0.2 n/a n/a 1.4 0.0 0.0 0.1 2.5 0.4 0.1 0.0 0.7 0.0 n/a 0.1 n/a 0.3 6 1
    Lactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Leucine (g) 0.1 0.1 n/a 0.4 n/a n/a 2.6 0.0 0.0 0.1 4.1 0.6 0.1 0.1 1.3 0.0 n/a 0.1 n/a 0.5 10 3
    Lysine (g) 0.1 0.1 n/a 0.1 n/a n/a 2.9 0.0 0.0 0.1 4.2 0.6 0.1 0.1 0.4 0.0 n/a 0.1 n/a 0.5 9 2
    Magnesium (mg) 2.3 24.0 14.4 13.8 65.2 n/a 50.0 0.2 5.9 3.2 129.6 52.3 34.1 15.0 41.3 0.1 0.9 2.3 0.6 6.0 461 115
    Maltose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Manganese (mg) 0.0 0.3 0.2 0.4 0.5 n/a 0.1 0.0 0.4 0.0 0.2 0.7 0.4 0.0 1.3 0.0 0.0 0.0 0.0 0.0 5 1
    Methionine (g) 0.0 0.0 n/a 0.1 n/a n/a 0.9 0.0 0.0 0.0 1.4 0.2 0.0 0.0 0.3 0.0 n/a 0.0 n/a 0.2 3 1
    Monounsaturated Fat (g) 23.9 0.0 n/a 0.1 2.2 n/a 0.2 0.0 0.0 4.8 0.8 0.1 0.0 0.1 0.2 0.0 0.0 23.9 0.0 1.8 58 14
    Niacin (mg) 0.0 0.3 0.5 0.8 11.1 n/a 4.0 0.0 0.0 0.0 5.4 3.5 0.6 0.4 2.3 0.0 0.0 0.0 0.0 0.0 29 7
    Pantothenic acid (mg) 0.1 0.3 0.2 0.3 3.1 n/a 0.7 0.0 0.0 0.1 4.9 1.1 0.3 0.1 0.8 0.0 0.0 0.1 0.0 0.8 13 3
    Phenylalanine (g) 0.0 0.1 n/a 0.3 n/a n/a 1.3 0.0 0.0 0.0 2.3 0.4 0.1 0.0 1.0 0.0 n/a 0.0 n/a 0.3 6 2
    Phosphorus (mg) 27.2 69.6 42.4 67.5 521.9 n/a 554.8 0.0 5.5 27.9 549.1 164.8 78.4 17.4 202.5 0.0 228.1 27.2 0.0 99.0 2,683 671
    Phytosterols n/a 36.0 n/a n/a n/a n/a n/a 0.0 3.2 n/a n/a n/a n/a 1.5 n/a 0.0 n/a n/a n/a n/a 41 10
    Polyunsaturated Fat (g) 3.5 0.0 n/a 0.3 1.3 n/a 0.3 0.0 0.0 0.6 1.0 0.4 0.1 0.0 0.8 0.0 0.0 3.5 0.0 1.0 13 3
    Potassium (mg) 27.2 350.4 351.0 66.9 1,342.1 n/a 256.9 1.4 45.9 33.8 682.1 307.5 483.9 166.2 200.6 0.5 0.1 27.2 0.6 69.0 4,413 1,103
    Proline (g) 0.1 0.0 n/a 0.7 n/a n/a 1.4 0.0 0.0 0.1 2.5 0.3 0.1 0.1 2.2 0.0 n/a 0.1 n/a 0.3 8 2
    Protein (g) 1.0 2.6 1.1 6.5 21.1 n/a 30.9 0.0 0.4 0.9 56.3 10.5 3.0 0.9 19.4 0.0 0.0 1.0 0.0 6.3 162 40
    Retinol (mcg) 761.6 0.0 0.0 0.0 18.6 n/a 122.8 0.0 0.0 182.3 3.4 0.0 0.0 0.0 0.0 0.0 0.0 761.6 0.0 80.0 1,930 483
    Riboflavin (mg) 0.0 0.1 0.0 0.0 0.7 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.2 2 0
    Saturated Fat (g) 58.3 0.1 n/a 0.1 1.9 n/a 0.3 0.0 0.0 10.4 0.6 0.1 0.0 0.0 0.3 0.0 0.0 58.3 0.0 1.6 132 33
    Selenium (mcg) 1.1 1.2 0.6 21.2 9.3 n/a 67.3 0.0 0.2 0.2 216.9 3.8 1.4 0.0 63.6 0.0 0.0 1.1 0.0 15.4 403 101
    Serine (g) 0.1 0.1 n/a 0.3 n/a n/a 1.3 0.0 0.0 0.0 2.2 0.3 0.1 0.0 1.0 0.0 n/a 0.1 n/a 0.5 6 1
    Sodium (mg) 12.5 9.6 44.1 1.3 1,453.9 n/a 1,286.9 6,976.4 0.7 17.1 1,442.7 217.1 34.1 16.8 3.8 2,325.5 181.5 12.5 1.8 71.0 14,109 3,527
    Starch n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 8.4 n/a n/a n/a n/a n/a n/a n/a n/a 8 2
    Stigmasterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a 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 2.4 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 9.2 n/a n/a n/a n/a n/a n/a n/a 0.0 12 3
    Sugar (g) 0.1 10.2 n/a 0.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 10.1 13.0 0.3 0.5 0.0 0.0 0.1 0.0 0.2 35 9
    Theobromine (mg) 0.0 0.0 n/a 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 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.1 0.0 0.1 0.3 n/a 0.0 0.0 0.0 0.0 0.1 0.5 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 2 0
    Threonine (g) 0.0 0.1 n/a 0.2 n/a n/a 1.2 0.0 0.0 0.0 2.2 0.4 0.1 0.0 0.5 0.0 n/a 0.0 n/a 0.3 5 1
    Tocopherol, alpha (mg) 2.6 0.0 n/a 0.0 1.6 n/a 3.0 0.0 0.0 0.5 3.0 0.0 0.1 0.2 0.1 0.0 0.0 2.6 0.0 0.5 14 4
    Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a n/a 0.1 n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, gamma (mg) 0.0 0.0 n/a n/a n/a n/a 0.3 n/a 0.2 n/a n/a 1.5 n/a 0.2 n/a n/a n/a 0.0 n/a 0.3 2 1
    Total Fat (g) 92.1 0.2 0.2 0.6 7.5 n/a 2.3 0.0 0.1 16.7 2.6 0.8 0.2 0.2 1.8 0.0 0.0 92.1 0.0 4.8 222 56
    Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 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 0 0
    TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
    Tryptophan (g) 0.0 0.0 n/a 0.1 n/a n/a 0.4 0.0 0.0 0.0 0.7 0.1 0.0 0.0 0.2 0.0 n/a 0.0 n/a 0.1 2 0
    Tyrosine (g) 0.0 0.0 n/a 0.2 n/a n/a 1.2 0.0 0.0 0.0 2.0 0.2 0.1 0.0 0.6 0.0 n/a 0.0 n/a 0.2 5 1
    Valine (g) 0.1 0.1 n/a 0.3 n/a n/a 1.4 0.0 0.0 0.1 2.5 0.5 0.1 0.1 0.8 0.0 n/a 0.1 n/a 0.4 6 2
    Vitamin A, IU (IU) 2,836.4 4.8 113.6 0.0 55.9 n/a 409.3 0.0 18.9 661.5 13.6 4,136.6 6.8 2,527.2 0.0 0.0 0.0 2,836.4 0.0 270.0 13,891 3,473
    Vitamin A, RAE (mcg) 776.3 0.0 5.9 0.0 18.6 n/a 122.8 0.0 0.9 185.0 3.4 207.0 0.0 126.3 0.0 0.0 0.0 776.3 0.0 80.0 2,303 576
    Vitamin B-12 (mcg) 0.2 0.0 0.0 0.0 6.4 n/a 2.5 0.0 0.0 0.1 4.3 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.4 14 4
    Vitamin B-6 (mg) 0.0 0.3 0.0 0.0 0.3 n/a 0.4 0.0 0.0 0.0 0.4 0.2 0.3 0.0 0.1 0.0 0.0 0.0 0.0 0.1 2 1
    Vitamin C (mg) 0.0 17.8 10.2 0.0 0.9 n/a 0.0 0.0 0.0 0.3 0.0 36.2 27.3 39.9 0.0 0.0 0.0 0.0 0.0 0.0 132 33
    Vitamin D (IU) 68.1 0.0 0.0 0.0 0.0 n/a 4.5 0.0 0.0 12.2 3.4 0.0 0.0 0.0 0.0 0.0 0.0 68.1 0.0 41.0 197 49
    Water (g) 20.4 213.9 76.5 7.5 903.7 n/a 188.7 0.0 0.4 26.0 276.1 160.8 307.5 26.3 22.4 0.0 0.1 20.4 59.2 38.1 2,348 587
    Zinc (mg) 0.1 0.4 0.2 0.4 0.6 n/a 2.2 0.0 0.0 0.1 12.0 1.6 0.4 0.3 1.3 0.0 0.0 0.1 0.0 0.6 21 5

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