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Nutritional Facts: Baked Scrod With Lemon Herb Panko Crumbs

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 1/2 lbs (680g)
scrod fillets
2 teaspoons (9g)
butter
2 teaspoons (9g)
olive oil
1 large (84g)
lemons
1 medium (110g)
onions
1 cup (108g)
panko breadcrumbs
1/4 cup (59g)
white wine
1 pinch (0g)
red pepper flakes
1 teaspoon (1g)
parsley
1 to taste (0g)
salt and pepper
1 to taste (0g)
olive oil flavored cooking spray
Total 1 serving
Alanine (g) 7.3 0.0 0.0 n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 8 4
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 6.1 0.0 0.0 n/a n/a 6 3
Arginine (g) 7.3 0.0 0.0 n/a 0.1 0.6 n/a n/a 0.0 n/a n/a 8 4
Ash (g) 7.9 0.2 0.0 0.3 0.4 3.1 0.1 0.0 0.0 n/a n/a 12 6
Aspartic acid (g) 12.4 0.0 0.0 n/a 0.1 0.8 n/a n/a 0.0 n/a n/a 13 7
Beta-sitosterol n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 108.9 2.2 0.1 21.8 25.3 197.6 5.3 0.7 1.7 n/a n/a 364 182
Calories 557.9 67.2 79.6 24.4 44.0 426.6 48.2 1.4 0.5 n/a n/a 1,250 625
Calories (kj) 2,333.7 281.1 332.9 101.6 182.6 1,785.2 201.1 6.0 1.9 n/a n/a 5,226 2,613
Campesterol n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.0 0.0 0.0 7.8 10.3 77.7 1.5 0.3 0.1 n/a n/a 98 49
Cholesterol (mg) 292.6 20.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 313 156
Copper (mg) 0.2 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 n/a n/a 1 0
Cystine (g) 1.3 0.0 0.0 n/a 0.0 0.3 n/a n/a 0.0 n/a n/a 2 1
Dietary Fiber (g) 0.0 0.0 0.0 2.4 1.9 4.9 0.0 0.1 0.0 n/a n/a 9 5
Folate (mcg) 47.6 0.3 0.0 9.2 20.9 115.6 0.6 0.5 1.9 n/a n/a 197 98
Folate, DFE (mcg) 47.6 0.3 0.0 9.2 20.9 177.1 0.6 0.5 1.9 n/a n/a 258 129
Folate, food (mcg) 47.6 0.3 0.0 9.2 20.9 27.0 0.6 0.5 1.9 n/a n/a 108 54
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 88.6 0.0 0.0 0.0 n/a n/a 89 44
Fructose n/a n/a n/a n/a 1.4 2.7 n/a n/a n/a n/a n/a 4 2
Galactose n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 2.2 2.0 n/a n/a n/a n/a n/a 4 2
Glutamic acid (g) 18.1 0.0 0.0 n/a 0.3 4.5 n/a n/a 0.0 n/a n/a 23 11
Glycine (g) 5.8 0.0 0.0 n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 6 3
Histidine (g) 3.6 0.0 0.0 n/a 0.0 0.3 n/a n/a 0.0 n/a n/a 4 2
Iron (mg) 2.6 0.0 0.1 0.5 0.2 5.2 0.2 0.0 0.1 n/a n/a 9 4
Isoleucine (g) 5.6 0.0 0.0 n/a 0.0 0.6 n/a n/a 0.0 n/a n/a 6 3
Lactose n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 9.8 0.0 0.0 n/a 0.0 1.0 n/a n/a 0.0 n/a n/a 11 5
Lysine (g) 11.1 0.0 0.0 n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 12 6
Magnesium (mg) 217.7 0.2 0.0 6.7 11.0 46.4 5.9 0.7 0.6 n/a n/a 289 145
Maltose n/a n/a n/a n/a 0.0 2.1 n/a n/a n/a n/a n/a 2 1
Manganese (mg) 0.1 0.0 0.0 0.0 0.1 1.0 0.1 0.0 0.0 n/a n/a 1 1
Methionine (g) 3.6 0.0 0.0 n/a 0.0 0.3 n/a n/a 0.0 n/a n/a 4 2
Monounsaturated Fat (g) 0.6 2.0 6.6 0.0 0.0 1.1 0.0 0.0 0.0 n/a n/a 10 5
Niacin (mg) 14.0 0.0 0.0 0.1 0.1 7.2 0.1 0.0 0.0 n/a n/a 22 11
Pantothenic acid (mg) 1.0 0.0 0.0 0.2 0.1 0.6 0.0 n/a 0.0 n/a n/a 2 1
Phenylalanine (g) 4.7 0.0 0.0 n/a 0.0 0.7 n/a n/a 0.0 n/a n/a 5 3
Phosphorus (mg) 1,381.2 2.2 0.0 13.4 31.9 178.2 10.6 1.3 0.7 n/a n/a 1,620 810
Phytosterols n/a n/a 19.9 n/a 16.5 8.6 n/a 0.4 0.1 n/a n/a 45 23
Polyunsaturated Fat (g) 1.6 0.3 0.9 0.1 0.0 2.2 0.0 0.0 0.0 n/a n/a 5 3
Potassium (mg) 2,810.0 2.2 0.1 115.9 160.6 211.7 41.7 9.1 7.0 n/a n/a 3,358 1,679
Proline (g) 4.3 0.0 0.0 n/a 0.0 1.5 n/a n/a 0.0 n/a n/a 6 3
Protein (g) 121.2 0.1 0.0 0.9 1.2 14.4 0.0 0.1 0.0 n/a n/a 138 69
Retinol (mcg) 81.6 62.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 145 72
Riboflavin (mg) 0.4 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 n/a n/a 1 0
Saturated Fat (g) 0.9 4.8 1.2 0.0 0.0 1.3 0.0 0.0 0.0 n/a n/a 8 4
Selenium (mcg) 225.2 0.1 0.0 0.3 0.6 27.2 0.1 0.0 0.0 n/a n/a 254 127
Serine (g) 4.9 0.0 0.0 n/a 0.0 0.7 n/a n/a 0.0 n/a n/a 6 3
Sodium (mg) 367.4 66.9 0.2 1.7 4.4 790.6 2.9 0.1 0.7 n/a n/a 1,235 617
Starch n/a n/a n/a n/a 0.0 64.4 n/a n/a n/a n/a n/a 64 32
Stigmasterol n/a 0.0 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 n/a n/a 1.1 0.0 n/a n/a n/a n/a n/a 1 1
Sugar (g) 0.0 0.0 0.0 2.1 4.7 6.7 0.6 0.0 0.0 n/a n/a 14 7
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 0.5 0.0 0.0 0.0 0.1 1.0 0.0 0.0 0.0 n/a n/a 2 1
Threonine (g) 5.3 0.0 0.0 n/a 0.0 0.5 n/a n/a 0.0 n/a n/a 6 3
Tocopherol, alpha (mg) 4.4 0.2 1.3 0.1 0.0 0.1 0.0 0.1 0.0 n/a n/a 6 3
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 0.2 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.0 0.0 0.1 n/a 0.0 0.8 n/a n/a 0.0 n/a n/a 1 0
Total Fat (g) 4.6 7.6 9.0 0.3 0.1 5.7 0.0 0.1 0.0 n/a n/a 27 14
Trans-monoenoic Fat n/a 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 1.4 0.0 0.0 n/a 0.0 0.2 n/a n/a 0.0 n/a n/a 2 1
Tyrosine (g) 4.1 0.0 0.0 n/a 0.0 0.4 n/a n/a 0.0 n/a n/a 5 2
Valine (g) 6.2 0.0 0.0 n/a 0.0 0.6 n/a n/a 0.0 n/a n/a 7 3
Vitamin A, IU (IU) 272.2 234.2 0.0 18.5 2.2 0.0 0.0 187.2 106.6 n/a n/a 821 410
Vitamin A, RAE (mcg) 81.6 64.1 0.0 0.8 0.0 0.0 0.0 9.4 5.3 n/a n/a 161 81
Vitamin B-12 (mcg) 6.2 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 n/a n/a 7 3
Vitamin B-6 (mg) 1.7 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 n/a n/a 2 1
Vitamin C (mg) 6.8 0.0 0.0 44.5 8.1 0.0 0.0 0.3 1.7 n/a n/a 61 31
Vitamin D (IU) 244.9 5.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 251 125
Water (g) 552.6 1.5 0.0 74.7 98.0 7.0 51.1 0.0 1.1 n/a n/a 786 393
Zinc (mg) 3.1 0.0 0.0 0.1 0.2 1.6 0.1 0.0 0.0 n/a n/a 5 2

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