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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9 ounces (257g) cod fish fillets |
1 tablespoon (1g) fresh dill |
1/4 teaspoon (2g) kosher salt |
1/4 teaspoon (1g) black pepper |
3 (21g) lemon slices |
1 tablespoon (15g) Dijon mustard |
2 tablespoons (0g) reduced-sodium fat-free chicken broth |
1/8 teaspoon (0g) cornstarch |
1 teaspoon (5g) fresh lemon juice |
1 teaspoon (5g) garlic-infused olive oil |
5 ounces (142g) Baby Spinach |
1/4 teaspoon (1g) lemon zest |
1/4 teaspoon (2g) kosher salt |
1 (0g) peppadew peppers |
Total | 1 serving | |
| Alanine (g) | 2.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 3 | 3 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 2.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 3 | 3 |
| Ash (g) | 3.0 | 0.0 | 1.5 | 0.0 | 0.1 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 2.4 | 0.0 | 1.5 | n/a | 9 | 9 |
| Aspartic acid (g) | 4.7 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | 5 | 5 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 41.1 | 1.2 | 0.4 | 2.5 | 5.5 | 8.7 | n/a | 0.0 | 0.3 | 0.0 | 140.6 | 0.7 | 0.4 | n/a | 201 | 201 |
| Calories | 210.9 | 0.2 | 0.0 | 1.4 | 6.1 | 10.1 | n/a | 1.3 | 1.1 | 39.8 | 32.7 | 0.2 | 0.0 | n/a | 304 | 304 |
| Calories (kj) | 882.0 | 1.0 | 0.0 | 6.0 | 25.4 | 41.7 | n/a | 5.3 | 4.5 | 166.5 | 137.7 | 1.0 | 0.0 | n/a | 1,271 | 1,271 |
| Carbohydrates (g) | 0.0 | 0.0 | 0.0 | 0.4 | 2.0 | 0.8 | n/a | 0.3 | 0.3 | 0.0 | 5.2 | 0.1 | 0.0 | n/a | 9 | 9 |
| Cholesterol (mg) | 110.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 111 | 111 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0 | 0 |
| Cystine (g) | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 1 |
| Dietary Fiber (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | 0.5 | n/a | 0.0 | 0.0 | 0.0 | 3.1 | 0.1 | 0.0 | n/a | 4 | 4 |
| Folate (mcg) | 18.0 | 0.8 | 0.0 | 0.1 | 2.3 | 1.1 | n/a | 0.0 | 1.0 | 0.0 | 275.5 | 0.1 | 0.0 | n/a | 299 | 299 |
| Folate, DFE (mcg) | 18.0 | 0.8 | 0.0 | 0.1 | 2.3 | 1.1 | n/a | 0.0 | 1.0 | 0.0 | 275.5 | 0.1 | 0.0 | n/a | 299 | 299 |
| Folate, food (mcg) | 18.0 | 0.8 | 0.0 | 0.1 | 2.3 | 1.1 | n/a | 0.0 | 1.0 | 0.0 | 275.5 | 0.1 | 0.0 | n/a | 299 | 299 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Galactose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | n/a | 0 | 0 |
| Glutamic acid (g) | 6.8 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.5 | n/a | 0.0 | n/a | 7 | 7 |
| Glycine (g) | 2.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 2 | 2 |
| Histidine (g) | 1.3 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 1 | 1 |
| Hydroxyproline | 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 | 0 | 0 |
| Iron (mg) | 1.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 3.8 | 0.0 | 0.0 | n/a | 5 | 5 |
| Isoleucine (g) | 2.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 2 | 2 |
| Lactose | 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 |
| Leucine (g) | 3.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | 0.0 | n/a | 4 | 4 |
| Lysine (g) | 4.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 4 | 4 |
| Magnesium (mg) | 82.3 | 0.3 | 0.0 | 1.0 | 1.7 | 7.4 | n/a | 0.0 | 0.3 | 0.0 | 112.2 | 0.1 | 0.0 | n/a | 205 | 205 |
| Maltose | 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 |
| Manganese (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.3 | n/a | 0.0 | n/a | 1 | 1 |
| Methionine (g) | 1.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 1 | 1 |
| Monounsaturated Fat (g) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | n/a | 0.0 | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | n/a | 4 | 4 |
| Niacin (mg) | 5.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | n/a | 6 | 6 |
| Pantothenic acid (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 1 | 1 |
| Phenylalanine (g) | 1.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 2 | 2 |
| Phosphorus (mg) | 522.0 | 0.4 | 0.0 | 0.9 | 3.4 | 15.9 | n/a | 0.0 | 0.4 | 0.0 | 69.6 | 0.1 | 0.0 | n/a | 613 | 613 |
| Phytosterols | n/a | n/a | 0.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | 9.9 | 12.8 | 0.2 | 0.0 | n/a | 23 | 23 |
| Polyunsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 0.0 | n/a | 1 | 1 |
| Potassium (mg) | 1,062.0 | 4.1 | 0.1 | 7.6 | 29.0 | 20.7 | n/a | 0.0 | 5.1 | 0.0 | 792.4 | 0.8 | 0.1 | n/a | 1,922 | 1,922 |
| Proline (g) | 1.6 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 2 | 2 |
| Protein (g) | 45.8 | 0.0 | 0.0 | 0.1 | 0.2 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 4.1 | 0.0 | 0.0 | n/a | 51 | 51 |
| Retinol (mcg) | 30.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 31 | 31 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 0 | 0 |
| Saturated Fat (g) | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | 1 | 1 |
| Selenium (mcg) | 85.1 | n/a | 0.0 | 0.0 | 0.1 | 4.9 | n/a | 0.0 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | n/a | 92 | 92 |
| Serine (g) | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 2 | 2 |
| Sodium (mg) | 138.9 | 0.3 | 581.4 | 0.1 | 0.4 | 170.3 | n/a | 0.0 | 0.0 | 0.1 | 112.2 | 0.0 | 581.4 | n/a | 1,585 | 1,585 |
| Starch | n/a | n/a | n/a | n/a | n/a | 0.1 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.1 | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | n/a | 0.0 | 0.0 | 0.5 | 0.1 | n/a | 0.0 | 0.1 | 0.0 | 0.6 | 0.0 | 0.0 | n/a | 1 | 1 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0 | 0 |
| Threonine (g) | 2.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 2 | 2 |
| Tocopherol, alpha (mg) | 1.6 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 2.9 | 0.0 | 0.0 | n/a | 5 | 5 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.0 | n/a | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 1 | 1 |
| Total Fat (g) | 1.7 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 0.0 | 0.0 | 4.5 | 0.6 | 0.0 | 0.0 | n/a | 7 | 7 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | n/a | 0.0 | n/a | 1 | 1 |
| Tyrosine (g) | 1.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 2 | 2 |
| Valine (g) | 2.4 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | 3 | 3 |
| Vitamin A, IU (IU) | 102.9 | 42.9 | 0.0 | 3.1 | 4.6 | 10.7 | n/a | 0.0 | 0.3 | 0.0 | 13,315.3 | 0.3 | 0.0 | n/a | 13,480 | 13,480 |
| Vitamin A, RAE (mcg) | 30.9 | 2.1 | 0.0 | 0.2 | 0.2 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 666.0 | 0.0 | 0.0 | n/a | 700 | 700 |
| Vitamin B-12 (mcg) | 2.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 2 |
| Vitamin B-6 (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | 1 | 1 |
| Vitamin C (mg) | 2.6 | 0.5 | 0.0 | 0.0 | 11.1 | 0.2 | n/a | 0.0 | 1.9 | 0.0 | 39.9 | 0.6 | 0.0 | n/a | 57 | 57 |
| Vitamin D (IU) | 92.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 93 | 93 |
| Water (g) | 208.9 | 0.5 | 0.0 | 0.1 | 18.7 | 12.4 | n/a | 0.0 | 4.6 | 0.0 | 129.8 | 0.4 | 0.0 | n/a | 375 | 375 |
| Zinc (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 2 | 2 |
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.
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