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 to taste (100g) vegetable oil cooking spray |
12 ounces (343g) halibut fillets |
1/2 teaspoon (3g) kosher salt |
1/4 teaspoon (1g) fresh ground black pepper |
1/4 teaspoon (0g) all purpose Greek seasoning |
1 to taste (0g) olive oil |
1 loaf (0g) ciabatta |
2 tablespoons (27g) olive oil |
1 (3g) garlic cloves |
1/3 cup (0g) mayonnaise |
1/4 cup (14g) sun-dried tomatoes |
1/4 cup (11g) fresh basil leaves |
2 tablespoons (8g) fresh parsley leaves |
1 tablespoon (9g) capers |
1 (15g) green onions |
1 (0g) lemons, zest of |
1/2 teaspoon (3g) kosher salt |
1/8 teaspoon (1g) kosher salt |
1/4 teaspoon (1g) black pepper |
2 cups (40g) arugula |
4 (0g) prosciutto |
Total | 1 serving | |
| Alanine | n/a | 5.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine | n/a | 5.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Ash | n/a | 5.4 | 3.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.7 | 0.2 | 0.2 | 0.7 | 0.1 | n/a | 3.0 | 0.7 | 0.0 | 0.6 | n/a | 16 | 4 |
| Aspartic acid | n/a | 8.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 9 | 2 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium | n/a | 30.9 | 0.7 | 2.5 | 4.0 | n/a | n/a | 0.3 | 5.4 | n/a | 14.9 | 18.8 | 10.5 | 3.4 | 10.8 | n/a | 0.7 | 0.2 | 2.5 | 64.0 | n/a | 170 | 42 |
| Calories | n/a | 380.6 | 0.0 | 1.4 | 0.7 | n/a | n/a | 238.7 | 4.5 | n/a | 34.8 | 2.4 | 2.7 | 2.0 | 4.8 | n/a | 0.0 | 0.0 | 1.4 | 10.0 | n/a | 684 | 171 |
| Calories (kj) | n/a | 1,590.9 | 0.0 | 6.0 | 2.8 | n/a | n/a | 998.7 | 18.7 | n/a | 145.7 | 10.0 | 11.5 | 8.3 | 20.3 | n/a | 0.0 | 0.0 | 6.0 | 42.0 | n/a | 2,861 | 715 |
| Carbohydrates | n/a | 0.0 | 0.0 | 0.4 | 0.2 | n/a | n/a | 0.0 | 1.0 | n/a | 7.5 | 0.3 | 0.5 | 0.4 | 1.1 | n/a | 0.0 | 0.0 | 0.4 | 1.5 | n/a | 13 | 3 |
| Cholesterol | n/a | 205.7 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 206 | 51 |
| Copper | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Cystine | n/a | 0.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Dietary Fiber | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.0 | 0.1 | n/a | 1.7 | 0.2 | 0.3 | 0.3 | 0.4 | n/a | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 4 | 1 |
| Folate | n/a | 48.0 | 0.0 | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.1 | n/a | 9.2 | 7.2 | 11.6 | 2.0 | 9.6 | n/a | 0.0 | 0.0 | 0.1 | 38.8 | n/a | 127 | 32 |
| Folate, DFE | n/a | 48.0 | 0.0 | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.1 | n/a | 9.2 | 7.2 | 11.6 | 2.0 | 9.6 | n/a | 0.0 | 0.0 | 0.1 | 38.8 | n/a | 127 | 32 |
| Folate, food | n/a | 48.0 | 0.0 | 0.1 | 0.6 | n/a | n/a | 0.0 | 0.1 | n/a | 9.2 | 7.2 | 11.6 | 2.0 | 9.6 | n/a | 0.0 | 0.0 | 0.1 | 38.8 | n/a | 127 | 32 |
| Folic acid | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 0.0 | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Glutamic acid | n/a | 12.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.7 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 14 | 3 |
| Glycine | n/a | 4.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Histidine | n/a | 2.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Iron | n/a | 0.7 | 0.0 | 0.1 | 0.1 | n/a | n/a | 0.2 | 0.1 | n/a | 1.2 | 0.3 | 0.5 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 4 | 1 |
| Isoleucine | n/a | 4.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine | n/a | 7.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Lysine | n/a | 8.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 8 | 2 |
| Magnesium | n/a | 96.0 | 0.0 | 1.0 | 0.7 | n/a | n/a | 0.0 | 0.8 | n/a | 26.2 | 6.8 | 3.8 | 2.8 | 3.0 | n/a | 0.0 | 0.0 | 1.0 | 18.8 | n/a | 161 | 40 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.1 | n/a | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 1 | 0 |
| Methionine | n/a | 2.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Monounsaturated Fat | n/a | 2.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 19.7 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 22 | 5 |
| Niacin | n/a | 27.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 1.2 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 29 | 7 |
| Pantothenic acid | n/a | 1.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2 | 0 |
| Phenylalanine | n/a | 3.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Phosphorus | n/a | 984.0 | 0.0 | 0.9 | 0.4 | n/a | n/a | 0.0 | 4.6 | n/a | 48.1 | 5.9 | 4.4 | 0.9 | 5.6 | n/a | 0.0 | 0.0 | 0.9 | 20.8 | n/a | 1,076 | 269 |
| Phytosterols | n/a | n/a | 0.0 | 0.5 | 0.5 | n/a | n/a | 59.7 | n/a | n/a | n/a | n/a | 0.4 | 4.1 | n/a | n/a | 0.0 | 0.0 | 0.5 | n/a | n/a | 66 | 16 |
| Polyunsaturated Fat | n/a | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2.8 | 0.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 4 | 1 |
| Potassium | n/a | 1,810.3 | 0.2 | 7.6 | 3.2 | n/a | n/a | 0.3 | 12.0 | n/a | 462.6 | 31.3 | 42.1 | 3.4 | 41.4 | n/a | 0.2 | 0.1 | 7.6 | 147.6 | n/a | 2,570 | 643 |
| Proline | n/a | 3.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Protein | n/a | 77.3 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 0.2 | n/a | 1.9 | 0.3 | 0.2 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.1 | 1.0 | n/a | 82 | 20 |
| Retinol | n/a | 82.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 82 | 21 |
| Riboflavin | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Saturated Fat | n/a | 1.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.7 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Selenium | n/a | 189.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.4 | n/a | 0.7 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 192 | 48 |
| Serine | n/a | 3.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Sodium | n/a | 281.1 | 1,162.7 | 0.1 | 0.1 | n/a | n/a | 0.5 | 0.5 | n/a | 282.8 | 0.4 | 4.3 | 254.9 | 2.4 | n/a | 1,162.7 | 290.7 | 0.1 | 10.8 | n/a | 3,454 | 864 |
| Starch | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 5.1 | 0.0 | 0.1 | 0.0 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | n/a | 6 | 2 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Threonine | n/a | 3.8 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Tocopherol, alpha | n/a | 2.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 3.9 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 7 | 2 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | n/a | 0.2 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Total Fat | n/a | 5.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 27.0 | 0.0 | n/a | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | n/a | 33 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.1 | n/a | 0.0 | 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 | 0.0 | n/a | n/a | 0 | 0 |
| Tryptophan | n/a | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine | n/a | 2.9 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Valine | n/a | 4.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Vitamin A, IU | n/a | 250.3 | 0.0 | 3.1 | 4.3 | n/a | n/a | 0.0 | 0.3 | n/a | 118.0 | 559.2 | 640.2 | 11.9 | 149.6 | n/a | 0.0 | 0.0 | 3.1 | 949.2 | n/a | 2,689 | 672 |
| Vitamin A, RAE | n/a | 82.3 | 0.0 | 0.2 | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 5.9 | 28.0 | 32.0 | 0.6 | 7.5 | n/a | 0.0 | 0.0 | 0.2 | 47.6 | n/a | 204 | 51 |
| Vitamin B-12 | n/a | 4.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Vitamin B-6 | n/a | 2.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.9 | n/a | 5.3 | 1.9 | 10.1 | 0.4 | 2.8 | n/a | 0.0 | 0.0 | 0.0 | 6.0 | n/a | 27 | 7 |
| Vitamin D | n/a | 792.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 792 | 198 |
| Water | n/a | 261.0 | 0.0 | 0.1 | 0.0 | n/a | n/a | 0.0 | 1.8 | n/a | 2.0 | 9.8 | 6.7 | 7.2 | 13.5 | n/a | 0.0 | 0.0 | 0.1 | 36.7 | n/a | 339 | 85 |
| Zinc | n/a | 1.5 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.3 | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 2 | 1 |
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