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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4 (12g) garlic cloves |
2 tablespoons (8g) fresh parsley |
1/2 teaspoon (1g) pepper |
8 (736g) white fish fillets |
1 tablespoon (15g) lemon juice |
1/4 teaspoon (0g) dried oregano |
2 tablespoons (27g) olive oil |
2 large (738g) potatoes |
2 (392g) zucchini |
1 (50g) eggs |
1 tablespoon (15g) milk |
8 ounces (229g) tomatoes |
1/4 cup (34g) black olives |
1 tablespoon (5g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 8.2 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.4 | 0.0 | 0.1 | 0.0 | 0.1 | 9 | 2 |
| Alcohol (g) | 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) | 0.1 | 0.0 | 0.0 | 8.1 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 10 | 2 |
| Ash (g) | 0.2 | 0.2 | 0.1 | 9.6 | 0.0 | 0.0 | 0.0 | 8.0 | 2.3 | 0.5 | 0.1 | 1.1 | 0.7 | 0.4 | 23 | 6 |
| Aspartic acid (g) | 0.1 | 0.0 | 0.0 | 13.8 | n/a | 0.0 | 0.0 | 3.5 | 0.6 | 0.7 | 0.0 | 0.3 | 0.0 | 0.1 | 19 | 5 |
| Caffeine (mg) | 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 | 0.0 | 0 | 0 |
| Calcium (mg) | 21.7 | 10.5 | 5.1 | 353.3 | 0.9 | 4.0 | 0.3 | 88.6 | 62.7 | 28.0 | 18.1 | 22.9 | 29.6 | 55.5 | 701 | 175 |
| Calories | 17.9 | 2.7 | 2.9 | 662.4 | 3.4 | 0.7 | 238.7 | 568.3 | 66.6 | 71.5 | 9.8 | 41.1 | 38.6 | 21.6 | 1,746 | 437 |
| Calories (kj) | 74.8 | 11.5 | 12.1 | 2,774.7 | 13.9 | 2.8 | 998.7 | 2,369.0 | 274.4 | 299.5 | 40.9 | 169.1 | 161.6 | 90.3 | 7,293 | 1,823 |
| Carbohydrates (g) | 4.0 | 0.5 | 0.7 | 0.0 | 1.1 | 0.2 | 0.0 | 128.9 | 12.2 | 0.4 | 0.7 | 8.9 | 2.1 | 0.2 | 160 | 40 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 493.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 186.0 | 2.1 | 0.0 | 0.0 | 4.4 | 686 | 171 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.8 | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 1.4 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 0.3 | 0.3 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 16.2 | 3.9 | 0.0 | 0.0 | 2.7 | 1.1 | 0.0 | 25 | 6 |
| Folate (mcg) | 0.4 | 11.6 | 0.2 | 95.7 | 3.1 | 0.6 | 0.0 | 118.1 | 94.1 | 23.5 | 0.8 | 34.3 | 0.0 | 0.5 | 383 | 96 |
| Folate, DFE (mcg) | 0.4 | 11.6 | 0.2 | 95.7 | 3.1 | 0.6 | 0.0 | 118.1 | 94.1 | 23.5 | 0.8 | 34.3 | 0.0 | 0.5 | 383 | 96 |
| Folate, food (mcg) | 0.4 | 11.6 | 0.2 | 95.7 | 3.1 | 0.6 | 0.0 | 118.1 | 94.1 | 23.5 | 0.8 | 34.3 | 0.0 | 0.5 | 383 | 96 |
| Folic acid (mcg) | 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 | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 2.0 | 5.4 | 0.0 | n/a | 3.1 | n/a | 0.0 | 11 | 3 |
| Galactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | 0.0 | n/a | 0.2 | 0.0 | n/a | 2.4 | 4.2 | 0.2 | n/a | 2.9 | n/a | 0.0 | 10 | 2 |
| Glutamic acid (g) | 0.1 | 0.0 | 0.0 | 20.1 | n/a | 0.0 | 0.0 | 2.5 | 0.5 | 0.8 | 0.1 | 1.0 | 0.0 | 0.4 | 26 | 6 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 6.5 | n/a | 0.0 | 0.0 | 0.4 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 7 | 2 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 4.0 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Hydroxyproline | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.5 | 0.1 | 2.5 | 0.0 | 0.1 | 0.2 | 5.8 | 1.5 | 0.9 | 0.0 | 0.6 | 1.1 | 0.0 | 13 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 6.2 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 7 | 2 |
| Lactose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 11.0 | n/a | 0.0 | 0.0 | 0.7 | 0.3 | 0.5 | 0.0 | 0.1 | 0.0 | 0.2 | 13 | 3 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 12.4 | n/a | 0.0 | 0.0 | 0.8 | 0.3 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 14 | 4 |
| Magnesium (mg) | 3.0 | 3.8 | 2.0 | 154.6 | 0.9 | 0.7 | 0.0 | 169.7 | 70.6 | 6.0 | 2.0 | 25.1 | 1.3 | 1.9 | 442 | 110 |
| Maltose | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0 | 0 |
| Manganese (mg) | 0.2 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.0 | 1.1 | 0.7 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 3 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 4.0 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | 19.7 | 0.0 | 0.0 | 1.8 | 0.2 | 0.1 | 2.7 | 0.4 | 27 | 7 |
| Niacin (mg) | 0.1 | 0.1 | 0.0 | 9.6 | 0.0 | 0.0 | 0.0 | 7.8 | 1.8 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 21 | 5 |
| Pantothenic acid (mg) | 0.1 | 0.0 | 0.0 | 1.6 | 0.0 | 0.0 | 0.0 | 2.2 | 0.8 | 0.8 | 0.0 | 0.2 | 0.0 | 0.0 | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 5.3 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 7 | 2 |
| Phosphorus (mg) | 18.4 | 4.4 | 1.8 | 1,633.9 | 1.2 | 0.4 | 0.0 | 420.7 | 149.0 | 99.0 | 14.2 | 54.9 | 1.0 | 36.5 | 2,435 | 609 |
| Phytosterols | n/a | 0.4 | 1.1 | n/a | n/a | 0.5 | 59.7 | 36.9 | n/a | n/a | 0.0 | 16.0 | n/a | n/a | 115 | 29 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 3.1 | 0.0 | 0.0 | 2.8 | 0.3 | 0.4 | 1.0 | 0.0 | 0.2 | 0.3 | 0.1 | 8 | 2 |
| Potassium (mg) | 48.1 | 42.1 | 15.3 | 1,832.6 | 15.7 | 3.2 | 0.3 | 3,107.0 | 1,023.1 | 69.0 | 23.0 | 541.7 | 2.7 | 6.3 | 6,730 | 1,683 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 4.8 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 6 | 2 |
| Protein (g) | 0.8 | 0.2 | 0.1 | 134.8 | 0.1 | 0.0 | 0.0 | 14.9 | 4.7 | 6.3 | 0.5 | 2.0 | 0.3 | 1.9 | 167 | 42 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 220.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80.0 | 4.7 | 0.0 | 0.0 | 11.2 | 317 | 79 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.0 | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 3.7 | 0.2 | 0.3 | 1.6 | 0.3 | 0.1 | 0.5 | 0.9 | 9 | 2 |
| Selenium (mcg) | 1.7 | 0.0 | 0.1 | 236.3 | 0.0 | 0.0 | 0.0 | 2.2 | 0.8 | 15.4 | 0.3 | 0.0 | 0.3 | 0.9 | 258 | 64 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 5.5 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.5 | 0.0 | 0.1 | 0.0 | 0.1 | 7 | 2 |
| Sodium (mg) | 2.0 | 4.3 | 0.2 | 529.9 | 0.2 | 0.1 | 0.5 | 44.3 | 31.4 | 71.0 | 7.5 | 11.4 | 247.0 | 76.5 | 1,026 | 257 |
| Starch | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 113.9 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 114 | 28 |
| Sucrose | n/a | n/a | 0.0 | n/a | 0.1 | 0.0 | n/a | 1.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 0 |
| Sugar (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 5.8 | 9.8 | 0.2 | n/a | 6.0 | 0.0 | 0.0 | 22 | 6 |
| Theobromine (mg) | 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 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 5.9 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | 0.3 | 0.0 | 0.1 | 0.0 | 0.1 | 7 | 2 |
| Tocopherol, alpha (mg) | 0.0 | 0.1 | 0.0 | 2.2 | 0.0 | 0.0 | 3.9 | 0.1 | 0.5 | 0.5 | n/a | 1.2 | 0.6 | 0.0 | 9 | 2 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.1 | n/a | n/a | 0.1 | 0.2 | 0.0 | n/a | 0.3 | n/a | 0.3 | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 0.1 | 0.1 | 0.0 | 9.6 | 0.0 | 0.0 | 27.0 | 0.7 | 1.3 | 4.8 | 0.6 | 0.5 | 3.6 | 1.4 | 50 | 12 |
| Trans-monoenoic Fat | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 1.5 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 2 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 4.5 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 5 | 1 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 6.9 | n/a | 0.0 | 0.0 | 0.7 | 0.2 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 9 | 2 |
| Vitamin A, IU (IU) | 1.1 | 640.2 | 6.3 | 736.0 | 0.9 | 4.3 | 0.0 | 14.8 | 784.0 | 270.0 | 21.0 | 1,904.0 | 135.4 | 43.3 | 4,561 | 1,140 |
| Vitamin A, RAE (mcg) | 0.0 | 32.0 | 0.3 | 220.8 | 0.0 | 0.2 | 0.0 | 0.0 | 39.2 | 80.0 | 5.0 | 96.0 | 6.7 | 11.5 | 492 | 123 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 16.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 18 | 4 |
| Vitamin B-6 (mg) | 0.1 | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 2.2 | 0.6 | 0.1 | 0.0 | 0.2 | 0.0 | 0.0 | 4 | 1 |
| Vitamin C (mg) | 3.7 | 10.1 | 0.0 | 0.0 | 5.9 | 0.0 | 0.0 | 145.4 | 70.2 | 0.0 | 0.2 | 31.3 | 0.3 | 0.0 | 267 | 67 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 419.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 41.0 | n/a | 0.0 | 0.0 | 1.1 | 462 | 115 |
| Water (g) | 7.0 | 6.7 | 0.1 | 590.8 | 14.1 | 0.0 | 0.0 | 585.5 | 371.6 | 38.1 | 13.4 | 216.0 | 26.9 | 1.0 | 1,871 | 468 |
| Zinc (mg) | 0.1 | 0.1 | 0.0 | 6.5 | 0.0 | 0.0 | 0.0 | 2.1 | 1.3 | 0.6 | 0.1 | 0.4 | 0.1 | 0.2 | 11 | 3 |
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.