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Nutritional Facts: Sole Fillet Bake With Cheese

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.

  2 pieces (326g)
sole fillets
1/2 teaspoon (2g)
garlic salt
40 g (40g)
parmesan cheese
20 g (0g)
mayonnaise
15 g (14g)
sour cream
1 tablespoon (7g)
all-purpose flour
1/8 teaspoon (1g)
lemon juice
2 teaspoons (7g)
onions
1/8 teaspoon (0g)
cayenne pepper
Total 1 serving
Alanine (g) 2.5 0.0 0.5 n/a 0.0 0.0 n/a 0.0 n/a 3 2
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 2.9 0.1 0.6 n/a 0.0 0.0 n/a 0.0 n/a 4 2
Ash (g) 4.0 0.1 3.2 n/a 0.1 0.0 0.0 0.0 0.0 7 4
Aspartic acid (g) 4.5 0.0 1.1 n/a 0.0 0.0 n/a 0.0 n/a 6 3
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 68.5 1.2 443.6 n/a 15.8 1.1 0.0 1.5 0.3 532 266
Calories 228.2 5.1 172.4 n/a 27.8 27.3 0.1 2.6 0.7 464 232
Calories (kj) 958.4 21.5 722.0 n/a 116.5 114.2 0.6 11.0 3.0 1,947 974
Carbohydrates (g) 0.0 1.1 1.6 n/a 0.4 5.7 0.0 0.6 0.1 10 5
Cholesterol (mg) 146.7 0.0 35.2 n/a 7.5 0.0 0.0 0.0 0.0 189 95
Copper (mg) 0.1 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.5 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.0 0.1 0.0 n/a 0.0 0.2 0.0 0.1 0.1 1 0
Folate (mcg) 16.3 0.7 4.0 n/a 1.0 1.9 0.1 1.3 0.2 26 13
Folate, DFE (mcg) 16.3 0.7 4.0 n/a 1.0 1.9 0.1 1.3 0.2 26 13
Folate, food (mcg) 16.3 0.7 4.0 n/a 1.0 1.9 0.1 1.3 0.2 26 13
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.1 n/a 0 0
Galactose (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.1 n/a 0 0
Glutamic acid (g) 6.9 0.1 3.5 n/a 0.1 0.3 n/a 0.0 n/a 11 5
Glycine (g) 2.1 0.0 0.3 n/a 0.0 0.0 n/a 0.0 n/a 2 1
Histidine (g) 1.0 0.0 0.4 n/a 0.0 0.0 n/a 0.0 n/a 1 1
Hydroxyproline n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.6 0.1 0.4 n/a 0.0 0.1 0.0 0.0 0.0 1 1
Isoleucine (g) 2.0 0.0 0.8 n/a 0.0 0.0 n/a 0.0 n/a 3 1
Lactose (g) 0.0 0.0 0.1 n/a 0.5 n/a 0.0 0.0 n/a 1 0
Leucine (g) 3.5 0.0 1.5 n/a 0.0 0.1 n/a 0.0 n/a 5 3
Lysine (g) 4.1 0.0 1.2 n/a 0.0 0.0 n/a 0.0 n/a 5 3
Magnesium (mg) 58.7 1.2 15.2 n/a 1.4 1.6 0.0 0.7 0.3 79 40
Maltose (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0 0
Methionine (g) 1.5 0.0 0.4 n/a 0.0 0.0 n/a 0.0 n/a 2 1
Monounsaturated Fat (g) 1.7 0.0 3.4 n/a 0.7 0.0 0.0 0.0 0.0 6 3
Niacin (mg) 3.4 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 4 2
Pantothenic acid (mg) 0.6 0.0 0.1 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Phenylalanine (g) 1.7 0.0 0.8 n/a 0.0 0.0 n/a 0.0 n/a 3 1
Phosphorus (mg) 821.5 6.4 291.6 n/a 16.6 8.1 0.1 1.9 0.7 1,147 573
Phytosterols n/a 0.1 n/a n/a n/a n/a n/a 1.0 0.2 1 1
Polyunsaturated Fat (g) 1.2 0.0 0.5 n/a 0.1 0.0 0.0 0.0 0.0 2 1
Potassium (mg) 521.6 18.5 50.0 n/a 20.3 8.0 0.7 9.6 4.5 633 317
Proline (g) 1.6 0.0 1.8 n/a 0.0 0.1 n/a 0.0 n/a 4 2
Protein (g) 40.5 0.3 15.4 n/a 0.3 0.8 0.0 0.1 0.0 57 29
Retinol (mcg) 32.6 0.0 89.2 n/a 25.1 0.0 0.0 0.0 0.0 147 73
Riboflavin (mg) 0.1 0.0 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Saturated Fat (g) 1.4 0.0 6.9 n/a 1.7 0.0 0.0 0.0 0.0 10 5
Selenium (mcg) 86.7 0.4 7.1 n/a 0.4 2.5 0.0 0.0 0.0 97 49
Serine (g) 1.9 0.0 0.9 n/a 0.0 0.0 n/a 0.0 n/a 3 1
Sodium (mg) 965.0 0.9 611.6 n/a 11.5 0.1 0.0 0.3 0.1 1,589 795
Starch (g) 0.0 n/a n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
Sucrose (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.0 0.1 n/a 0 0
Sugar (g) 0.0 0.0 0.4 n/a 0.5 0.0 0.0 0.3 0.0 1 1
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Threonine (g) 1.9 0.0 0.6 n/a 0.0 0.0 n/a 0.0 n/a 3 1
Tocopherol, alpha (mg) 2.1 0.0 0.1 n/a 0.1 0.0 0.0 0.0 0.1 2 1
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.8 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 1 0
Tocopherol, gamma (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Total Fat (g) 6.3 0.0 11.4 n/a 2.8 0.1 0.0 0.0 0.0 21 10
Trans-monoenoic Fat (g) 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids (g) 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.5 0.0 0.2 n/a 0.0 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 1.6 0.0 0.9 n/a 0.0 0.0 n/a 0.0 n/a 3 1
Valine (g) 2.1 0.0 1.0 n/a 0.0 0.0 n/a 0.0 n/a 3 2
Vitamin A, IU (IU) 107.6 0.0 346.0 n/a 89.7 0.0 0.0 0.1 93.6 637 319
Vitamin A, RAE (mcg) 32.6 0.0 91.6 n/a 25.3 0.0 0.0 0.0 4.7 154 77
Vitamin B-12 (mcg) 3.7 0.0 0.9 n/a 0.0 0.0 0.0 0.0 0.0 5 2
Vitamin B-6 (mg) 0.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin C (mg) 0.0 0.0 0.0 n/a 0.1 0.0 0.2 0.5 0.2 1 1
Vitamin D (IU) 368.4 0.0 8.4 n/a 2.0 0.0 0.0 0.0 0.0 379 189
Water (g) 275.9 0.1 8.3 n/a 10.7 0.9 0.6 5.9 0.0 302 151
Zinc (mg) 1.0 0.0 1.5 n/a 0.1 0.1 0.0 0.0 0.0 3 1

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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