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 lb (453g) fish fillets |
1 medium (110g) onions |
1 large (164g) green peppers |
3 (9g) garlic cloves |
1 (14g) jalapeno peppers |
2 tablespoons (27g) cooking oil |
16 ounces (457g) tomatoes |
1 medium (548g) eggplants |
8 ounces (229g) tomato sauce |
1 cup (237g) water |
1 1/2 teaspoons (9g) salt |
1 teaspoon (2g) ground red pepper |
1 teaspoon (100g) creole seasoning |
10 ounces (284g) frozen cut okra |
1 to taste (0g) cooked basmati rice |
Total | 1 serving | |
| Alanine (g) | 6.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 7 | 1 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 6.2 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 7 | 1 |
| Ash (g) | 6.8 | 0.4 | 0.7 | 0.1 | 0.1 | 0.0 | 2.3 | 3.8 | 4.6 | 0.2 | 9.0 | 0.1 | n/a | 1.7 | n/a | 30 | 5 |
| Aspartic acid (g) | 10.6 | 0.1 | 0.3 | 0.0 | n/a | 0.0 | 0.6 | 0.9 | 0.5 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 13 | 2 |
| Caffeine (mg) | 0.0 | 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 |
| Calcium (mg) | 63.5 | 25.3 | 16.4 | 16.3 | 1.7 | 0.0 | 45.7 | 49.3 | 29.7 | 7.1 | 2.2 | 2.7 | n/a | 230.0 | n/a | 490 | 82 |
| Calories | 476.0 | 44.0 | 32.8 | 13.4 | 4.1 | 240.4 | 82.3 | 131.5 | 54.9 | 0.0 | 0.0 | 5.7 | n/a | 85.2 | n/a | 1,170 | 195 |
| Calories (kj) | 1,994.7 | 182.6 | 137.8 | 56.1 | 16.7 | 1,006.1 | 338.3 | 559.0 | 228.6 | 0.0 | 0.0 | 24.0 | n/a | 355.0 | n/a | 4,899 | 816 |
| Carbohydrates (g) | 0.0 | 10.3 | 7.6 | 3.0 | 0.9 | 0.0 | 17.8 | 31.2 | 12.3 | 0.0 | 0.0 | 1.0 | n/a | 18.8 | n/a | 103 | 17 |
| Cholesterol (mg) | 249.3 | 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 | 249 | 42 |
| Copper (mg) | 0.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.3 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | n/a | 2 | 0 |
| Cystine (g) | 1.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 2.8 | 0.2 | 0.4 | 0.0 | 5.5 | 18.6 | 3.4 | 0.0 | 0.0 | 0.5 | n/a | 6.2 | n/a | 40 | 7 |
| Folate (mcg) | 36.3 | 20.9 | 16.4 | 0.3 | 3.8 | 0.0 | 68.6 | 120.6 | 25.1 | 0.0 | 0.0 | 1.9 | n/a | 420.3 | n/a | 714 | 119 |
| Folate, DFE (mcg) | 36.3 | 20.9 | 16.4 | 0.3 | 3.8 | 0.0 | 68.6 | 120.6 | 25.1 | 0.0 | 0.0 | 1.9 | n/a | 420.3 | n/a | 714 | 119 |
| Folate, food (mcg) | 36.3 | 20.9 | 16.4 | 0.3 | 3.8 | 0.0 | 68.6 | 120.6 | 25.1 | 0.0 | 0.0 | 1.9 | n/a | 420.3 | n/a | 714 | 119 |
| 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 | n/a | 0.0 | n/a | 0 | 0 |
| Fructose | n/a | 1.4 | 1.8 | n/a | 0.4 | n/a | 6.3 | n/a | 3.8 | n/a | n/a | n/a | n/a | n/a | n/a | 14 | 2 |
| Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | 1.9 | n/a | 0.2 | n/a | 5.7 | n/a | 5.3 | n/a | n/a | n/a | n/a | n/a | n/a | 15 | 3 |
| Glutamic acid (g) | 15.4 | 0.3 | 0.3 | 0.1 | n/a | 0.0 | 2.0 | 1.0 | 1.5 | n/a | 0.0 | n/a | n/a | 0.6 | n/a | 21 | 4 |
| Glycine (g) | 5.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 6 | 1 |
| Histidine (g) | 3.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 3 | 1 |
| Iron (mg) | 2.2 | 0.2 | 0.6 | 0.2 | 0.0 | 0.0 | 1.2 | 1.3 | 2.3 | 0.0 | 0.0 | 0.1 | n/a | 1.6 | n/a | 10 | 2 |
| Isoleucine (g) | 4.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 5 | 1 |
| Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 8.4 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.4 | 0.1 | n/a | 0.0 | n/a | n/a | 0.3 | n/a | 9 | 2 |
| Lysine (g) | 9.5 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 10 | 2 |
| Magnesium (mg) | 190.4 | 11.0 | 16.4 | 2.3 | 2.1 | 0.0 | 50.3 | 76.7 | 36.6 | 2.4 | 0.1 | 2.7 | n/a | 122.1 | n/a | 513 | 86 |
| Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.1 | 0.2 | 0.2 | 0.0 | n/a | 0.5 | 1.4 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 2.5 | n/a | 5 | 1 |
| Methionine (g) | 3.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 7.5 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 9 | 1 |
| Niacin (mg) | 11.4 | 0.1 | 0.8 | 0.1 | 0.2 | 0.0 | 2.7 | 3.6 | 2.2 | 0.0 | 0.0 | 0.2 | n/a | 2.0 | n/a | 23 | 4 |
| Pantothenic acid (mg) | 0.8 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.4 | 1.5 | 0.7 | 0.0 | 0.0 | n/a | n/a | 0.6 | n/a | 4 | 1 |
| Phenylalanine (g) | 4.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 5 | 1 |
| Phosphorus (mg) | 625.6 | 31.9 | 32.8 | 13.8 | 3.6 | 0.0 | 109.7 | 137.0 | 59.4 | 0.0 | 0.0 | 5.3 | n/a | 119.3 | n/a | 1,138 | 190 |
| Phytosterols | n/a | 16.5 | 14.8 | n/a | n/a | 263.3 | 32.0 | 38.4 | n/a | n/a | 0.0 | 1.5 | n/a | n/a | n/a | 366 | 61 |
| Polyunsaturated Fat (g) | 1.3 | 0.0 | 0.1 | 0.0 | 0.0 | 14.9 | 0.4 | 0.4 | 0.2 | 0.0 | 0.0 | 0.2 | n/a | 0.2 | n/a | 18 | 3 |
| Potassium (mg) | 1,106.1 | 160.6 | 287.0 | 36.1 | 34.7 | 0.0 | 1,083.4 | 1,260.4 | 756.6 | 2.4 | 0.7 | 36.3 | n/a | 599.2 | n/a | 5,364 | 894 |
| Proline (g) | 3.7 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 4 | 1 |
| Protein (g) | 103.5 | 1.2 | 1.4 | 0.6 | 0.1 | 0.0 | 4.0 | 5.5 | 3.0 | 0.0 | 0.0 | 0.2 | n/a | 4.8 | n/a | 124 | 21 |
| Retinol (mcg) | 63.5 | 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 | 63 | 11 |
| Riboflavin (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.8 | 0.0 | 0.1 | 0.0 | 0.0 | 3.5 | 0.1 | 0.2 | 0.1 | 0.0 | 0.0 | 0.1 | n/a | 0.2 | n/a | 5 | 1 |
| Selenium (mcg) | 170.5 | 0.6 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 1.6 | 0.5 | 0.0 | 0.0 | 0.2 | n/a | 1.7 | n/a | 176 | 29 |
| Serine (g) | 4.2 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | 5 | 1 |
| Sodium (mg) | 353.6 | 4.4 | 4.9 | 1.5 | 0.4 | 0.0 | 22.9 | 11.0 | 1,197.7 | 7.1 | 3,488.2 | 0.5 | n/a | 8.5 | n/a | 5,101 | 850 |
| Starch | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 1.1 | 0.2 | n/a | 0.0 | n/a | 0.0 | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sugar (g) | 0.0 | 4.7 | 3.9 | 0.1 | 0.6 | 0.0 | 12.0 | 12.9 | 9.7 | 0.0 | 0.0 | 0.2 | n/a | 8.4 | n/a | 53 | 9 |
| Theobromine (mg) | 0.0 | 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 |
| Thiamin (mg) | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.3 | n/a | 1 | 0 |
| Threonine (g) | 4.5 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 3.7 | 0.0 | 0.6 | 0.0 | 0.5 | 3.9 | 2.5 | 1.6 | 3.2 | 0.0 | 0.0 | 0.5 | n/a | 0.9 | n/a | 18 | 3 |
| Tocopherol, beta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.5 | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 3.9 | 0.1 | 0.3 | 0.0 | 0.1 | 27.2 | 0.9 | 1.0 | 0.4 | 0.0 | 0.0 | 0.3 | n/a | 0.7 | n/a | 35 | 6 |
| Trans-monoenoic Fat | n/a | 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 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 1.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 3.5 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 4 | 1 |
| Valine (g) | 5.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.3 | 0.1 | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 213.1 | 2.2 | 606.8 | 0.8 | 150.9 | 0.0 | 3,808.0 | 148.0 | 989.7 | 0.0 | 0.0 | 749.0 | n/a | 994.0 | n/a | 7,662 | 1,277 |
| Vitamin A, RAE (mcg) | 63.5 | 0.0 | 29.5 | 0.0 | 7.6 | 0.0 | 192.0 | 5.5 | 50.3 | 0.0 | 0.0 | 37.5 | n/a | 51.1 | n/a | 437 | 73 |
| Vitamin B-12 (mcg) | 4.8 | 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 | 5 | 1 |
| Vitamin B-6 (mg) | 1.3 | 0.1 | 0.4 | 0.1 | 0.1 | 0.0 | 0.4 | 0.5 | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 3 | 1 |
| Vitamin C (mg) | 4.5 | 8.1 | 131.9 | 2.8 | 16.6 | 0.0 | 62.6 | 12.1 | 16.0 | 0.0 | 0.0 | 1.4 | n/a | 35.2 | n/a | 291 | 49 |
| Vitamin D (IU) | 208.5 | 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 | 209 | 35 |
| Water (g) | 344.2 | 98.0 | 154.0 | 5.3 | 12.8 | 0.0 | 432.1 | 506.4 | 208.3 | 236.8 | 0.0 | 0.1 | n/a | 257.9 | n/a | 2,256 | 376 |
| Zinc (mg) | 2.6 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.8 | 0.9 | 0.5 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | n/a | 7 | 1 |
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