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.
|
500 g (500g) cod |
2 tablespoons (27g) oil |
1 to taste (0g) oil |
10 (450g) green chilies |
2 (30g) spring onions |
1 small (70g) onions |
5 (15g) garlic cloves |
5 g (5g) fresh ginger |
2 (238g) green bell peppers |
1 tablespoon (16g) dark soya sauce |
1 tablespoon (18g) light soy sauce |
1/2 teaspoon (2g) sugar |
2 tablespoons (30g) lime juice |
1/2 teaspoon (3g) salt |
1 to taste (0g) fresh ground pepper |
2 (120g) garlic |
3 (0g) cornflour |
1 (33g) egg whites |
1 tablespoon (15g) water |
Total | 1 serving | |
| Alanine (g) | 5.4 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.2 | n/a | 6 | 2 |
| Alcohol (g) | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 5.3 | 0.0 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.8 | n/a | 0.2 | n/a | 7 | 2 |
| Ash (g) | 5.8 | 0.0 | n/a | 2.7 | 0.2 | 0.2 | 0.2 | 0.0 | 1.0 | 2.4 | 3.2 | 0.0 | 0.1 | 3.0 | n/a | 1.8 | n/a | 0.2 | 0.0 | 21 | 7 |
| Aspartic acid (g) | 9.1 | 0.0 | n/a | 1.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.5 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.4 | n/a | 12 | 4 |
| Caffeine (mg) | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 80.0 | 0.0 | n/a | 81.0 | 21.6 | 16.1 | 27.2 | 0.8 | 23.8 | 3.0 | 3.6 | 0.0 | 4.2 | 0.7 | n/a | 217.2 | n/a | 2.3 | 0.4 | 482 | 161 |
| Calories | 410.0 | 240.4 | n/a | 180.0 | 9.6 | 28.0 | 22.4 | 4.0 | 47.6 | 8.5 | 10.8 | 8.1 | 7.6 | 0.0 | n/a | 178.8 | n/a | 17.2 | 0.0 | 1,173 | 391 |
| Calories (kj) | 1,715.0 | 1,006.1 | n/a | 751.5 | 40.5 | 116.2 | 93.5 | 16.7 | 199.9 | 35.4 | 45.2 | 34.0 | 31.5 | 0.0 | n/a | 747.6 | n/a | 71.3 | 0.0 | 4,904 | 1,635 |
| Carbohydrates (g) | 0.0 | 0.0 | n/a | 42.6 | 2.2 | 6.5 | 5.0 | 0.9 | 11.0 | 1.2 | 1.0 | 2.1 | 2.5 | 0.0 | n/a | 39.7 | n/a | 0.2 | 0.0 | 115 | 38 |
| Cholesterol (mg) | 215.0 | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 215 | 72 |
| Copper (mg) | 0.1 | 0.0 | n/a | 0.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.0 | 0.0 | 2 | 1 |
| Cystine (g) | 1.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.0 | n/a | 6.8 | 0.8 | 1.2 | 0.3 | 0.1 | 4.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | n/a | 2.5 | n/a | 0.0 | 0.0 | 16 | 5 |
| Folate (mcg) | 35.0 | 0.0 | n/a | 103.5 | 19.2 | 13.3 | 0.5 | 0.6 | 23.8 | 2.2 | 3.2 | 0.0 | 3.0 | 0.0 | n/a | 3.6 | n/a | 1.3 | 0.0 | 209 | 70 |
| Folate, DFE (mcg) | 35.0 | 0.0 | n/a | 103.5 | 19.2 | 13.3 | 0.5 | 0.6 | 23.8 | 2.2 | 3.2 | 0.0 | 3.0 | 0.0 | n/a | 3.6 | n/a | 1.3 | 0.0 | 209 | 70 |
| Folate, food (mcg) | 35.0 | 0.0 | n/a | 103.5 | 19.2 | 13.3 | 0.5 | 0.6 | 23.8 | 2.2 | 3.2 | 0.0 | 3.0 | 0.0 | n/a | 3.6 | n/a | 1.3 | 0.0 | 209 | 70 |
| Folic acid (mcg) | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | n/a | 2.7 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 2.8 | n/a | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 0.1 | n/a | 4 | 1 |
| Glutamic acid (g) | 13.3 | 0.0 | n/a | 1.2 | 0.1 | 0.2 | 0.1 | 0.0 | 0.5 | 0.2 | 0.4 | n/a | 0.0 | 0.0 | n/a | 1.0 | n/a | 0.5 | n/a | 18 | 6 |
| Glycine (g) | 4.3 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | n/a | 5 | 2 |
| Histidine (g) | 2.6 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 3 | 1 |
| Iron (mg) | 1.9 | 0.0 | n/a | 5.4 | 0.4 | 0.1 | 0.3 | 0.0 | 0.8 | 0.3 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | n/a | 0.0 | 0.0 | 12 | 4 |
| Isoleucine (g) | 4.1 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.2 | n/a | 5 | 2 |
| Lactose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 7.2 | 0.0 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.4 | n/a | 0.3 | n/a | 9 | 3 |
| Lysine (g) | 8.2 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.3 | n/a | 10 | 3 |
| Magnesium (mg) | 160.0 | 0.0 | n/a | 112.5 | 6.0 | 7.0 | 3.8 | 2.2 | 23.8 | 6.9 | 7.2 | 0.0 | 2.4 | 0.0 | n/a | 30.0 | n/a | 3.6 | 0.1 | 366 | 122 |
| Maltose | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | n/a | n/a | 1.1 | 0.0 | 0.1 | 0.3 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 2.0 | n/a | 0.0 | 0.0 | 4 | 1 |
| Methionine (g) | 2.6 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 0.5 | 7.5 | n/a | 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 | n/a | 0.0 | 0.0 | 8 | 3 |
| Niacin (mg) | 10.3 | 0.0 | n/a | 4.3 | 0.2 | 0.1 | 0.1 | 0.0 | 1.1 | 0.4 | 0.7 | 0.0 | 0.0 | 0.0 | n/a | 0.8 | n/a | 0.0 | 0.0 | 18 | 6 |
| Pantothenic acid (mg) | 0.8 | 0.0 | n/a | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.7 | n/a | 0.1 | 0.0 | 2 | 1 |
| Phenylalanine (g) | 3.5 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.2 | n/a | 5 | 2 |
| Phosphorus (mg) | 1,015.0 | 0.0 | n/a | 207.0 | 11.1 | 20.3 | 23.0 | 1.7 | 47.6 | 20.0 | 23.4 | 0.0 | 4.2 | 0.0 | n/a | 183.6 | n/a | 5.0 | 0.0 | 1,562 | 521 |
| Phytosterols | n/a | 263.3 | n/a | n/a | n/a | 10.5 | n/a | 0.8 | 21.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 296 | 99 |
| Polyunsaturated Fat (g) | 1.2 | 14.9 | n/a | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.0 | 17 | 6 |
| Potassium (mg) | 2,065.1 | 0.0 | n/a | 1,530.0 | 82.8 | 102.2 | 60.2 | 20.8 | 416.5 | 34.7 | 38.2 | 0.0 | 35.4 | 0.2 | n/a | 481.2 | n/a | 53.8 | 0.1 | 4,921 | 1,640 |
| Proline (g) | 3.2 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | n/a | 4 | 1 |
| Protein (g) | 89.1 | 0.0 | n/a | 9.0 | 0.5 | 0.8 | 1.0 | 0.1 | 2.0 | 1.0 | 1.9 | 0.0 | 0.1 | 0.0 | n/a | 7.6 | n/a | 3.6 | 0.0 | 117 | 39 |
| Retinol (mcg) | 60.0 | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 60 | 20 |
| Riboflavin (mg) | 0.3 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.1 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 0.7 | 3.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 5 | 2 |
| Selenium (mcg) | 165.5 | 0.0 | n/a | 2.3 | 0.2 | 0.4 | 2.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 17.0 | n/a | 6.6 | 0.0 | 194 | 65 |
| Serine (g) | 3.6 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.3 | n/a | 5 | 2 |
| Sodium (mg) | 270.0 | 0.0 | n/a | 31.5 | 4.8 | 2.8 | 2.6 | 0.7 | 7.1 | 901.9 | 1,005.5 | 0.0 | 0.6 | 1,162.7 | n/a | 20.4 | n/a | 54.8 | 0.4 | 3,466 | 1,155 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | 0.7 | n/a | n/a | 0.3 | n/a | n/a | 2.1 | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Sugar (g) | 0.0 | 0.0 | n/a | 23.0 | 0.7 | 3.0 | 0.2 | 0.1 | 5.7 | 0.3 | 0.3 | 2.1 | 0.5 | 0.0 | n/a | 1.2 | n/a | 0.2 | 0.0 | 37 | 12 |
| Theobromine (mg) | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.4 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 3.9 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.1 | n/a | 5 | 2 |
| Tocopherol, alpha (mg) | 3.2 | 3.9 | n/a | 3.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 11 | 4 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Total Fat (g) | 3.4 | 27.2 | n/a | 0.9 | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.1 | 0.0 | 33 | 11 |
| Trans-monoenoic Fat | 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 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.1 | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 1.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 3.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.2 | n/a | 4 | 1 |
| Valine (g) | 4.6 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.3 | n/a | 6 | 2 |
| Vitamin A, IU (IU) | 200.0 | 0.0 | n/a | 5,305.5 | 299.1 | 1.4 | 1.4 | 0.0 | 880.6 | 0.0 | 0.0 | 0.0 | 15.1 | 0.0 | n/a | 10.8 | n/a | 0.0 | 0.0 | 6,714 | 2,238 |
| Vitamin A, RAE (mcg) | 60.0 | 0.0 | n/a | 265.5 | 15.0 | 0.0 | 0.0 | 0.0 | 42.8 | 0.0 | 0.0 | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 384 | 128 |
| Vitamin B-12 (mcg) | 4.6 | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 5 | 2 |
| Vitamin B-6 (mg) | 1.2 | 0.0 | n/a | 1.3 | 0.0 | 0.1 | 0.2 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | n/a | 0.0 | 0.0 | 5 | 2 |
| Vitamin C (mg) | 5.0 | 0.0 | n/a | 1,091.3 | 5.6 | 5.2 | 4.7 | 0.3 | 191.4 | 0.0 | 0.0 | 0.0 | 9.1 | 0.0 | n/a | 37.4 | n/a | 0.0 | 0.0 | 1,350 | 450 |
| Vitamin D (IU) | 180.0 | 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 | n/a | 0.0 | n/a | 0.0 | 0.0 | 180 | 60 |
| Water (g) | 406.1 | 0.0 | n/a | 394.8 | 26.9 | 62.4 | 8.8 | 3.9 | 223.5 | 11.3 | 11.9 | 0.0 | 27.5 | 0.0 | n/a | 70.3 | n/a | 28.9 | 14.5 | 1,291 | 430 |
| Zinc (mg) | 2.3 | 0.0 | n/a | 1.4 | 0.1 | 0.1 | 0.2 | 0.0 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 1.4 | n/a | 0.0 | 0.0 | 6 | 2 |
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