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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 (20g)
    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 0.0 0.0 0.0 n/a 0.0 n/a 3 2
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 2.9 0.1 0.6 0.0 0.0 0.0 n/a 0.0 n/a 4 2
    Ash (g) 4.0 0.1 3.2 0.4 0.1 0.0 0.0 0.0 0.0 8 4
    Aspartic acid (g) 4.5 0.0 1.1 0.0 0.0 0.0 n/a 0.0 n/a 6 3
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 68.5 1.2 443.6 2.8 15.8 1.1 0.0 1.5 0.3 535 267
    Calories 228.2 5.1 172.4 78.0 27.8 27.3 0.1 2.6 0.7 542 271
    Calories (kj) 958.4 21.5 722.0 326.2 116.5 114.2 0.6 11.0 3.0 2,273 1,137
    Carbohydrates (g) 0.0 1.1 1.6 4.8 0.4 5.7 0.0 0.6 0.1 14 7
    Cholesterol (mg) 146.7 0.0 35.2 5.2 7.5 0.0 0.0 0.0 0.0 195 97
    Copper (mg) 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Cystine (g) 0.5 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 1 0
    Dietary Fiber (g) 0.0 0.1 0.0 0.0 0.0 0.2 0.0 0.1 0.1 1 0
    Folate (mcg) 16.3 0.7 4.0 1.2 1.0 1.9 0.1 1.3 0.2 27 13
    Folate, DFE (mcg) 16.3 0.7 4.0 1.2 1.0 1.9 0.1 1.3 0.2 27 13
    Folate, food (mcg) 16.3 0.7 4.0 1.2 1.0 1.9 0.1 1.3 0.2 27 13
    Folic acid (mcg) 0.0 0.0 0.0 0.0 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 0.0 0.1 0.3 n/a 0.0 n/a 11 5
    Glycine (g) 2.1 0.0 0.3 0.0 0.0 0.0 n/a 0.0 n/a 2 1
    Histidine (g) 1.0 0.0 0.4 0.0 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 0.0 0.0 0.1 0.0 0.0 0.0 1 1
    Isoleucine (g) 2.0 0.0 0.8 0.0 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 0.0 0.0 0.1 n/a 0.0 n/a 5 3
    Lysine (g) 4.1 0.0 1.2 0.0 0.0 0.0 n/a 0.0 n/a 5 3
    Magnesium (mg) 58.7 1.2 15.2 0.4 1.4 1.6 0.0 0.7 0.3 80 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 0.0 0.0 0.1 0.0 0.0 0.0 0 0
    Methionine (g) 1.5 0.0 0.4 0.0 0.0 0.0 n/a 0.0 n/a 2 1
    Monounsaturated Fat (g) 1.7 0.0 3.4 1.8 0.7 0.0 0.0 0.0 0.0 8 4
    Niacin (mg) 3.4 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 4 2
    Pantothenic acid (mg) 0.6 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 1 0
    Phenylalanine (g) 1.7 0.0 0.8 0.0 0.0 0.0 n/a 0.0 n/a 3 1
    Phosphorus (mg) 821.5 6.4 291.6 5.2 16.6 8.1 0.1 1.9 0.7 1,152 576
    Phytosterols n/a 0.1 n/a 19.4 n/a n/a n/a 1.0 0.2 21 10
    Polyunsaturated Fat (g) 1.2 0.0 0.5 3.6 0.1 0.0 0.0 0.0 0.0 5 3
    Potassium (mg) 521.6 18.5 50.0 1.8 20.3 8.0 0.7 9.6 4.5 635 318
    Proline (g) 1.6 0.0 1.8 0.0 0.0 0.1 n/a 0.0 n/a 4 2
    Protein (g) 40.5 0.3 15.4 0.2 0.3 0.8 0.0 0.1 0.0 57 29
    Retinol (mcg) 32.6 0.0 89.2 2.4 25.1 0.0 0.0 0.0 0.0 149 75
    Riboflavin (mg) 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Saturated Fat (g) 1.4 0.0 6.9 1.0 1.7 0.0 0.0 0.0 0.0 11 6
    Selenium (mcg) 86.7 0.4 7.1 0.3 0.4 2.5 0.0 0.0 0.0 97 49
    Serine (g) 1.9 0.0 0.9 0.0 0.0 0.0 n/a 0.0 n/a 3 1
    Sodium (mg) 965.0 0.9 611.6 142.2 11.5 0.1 0.0 0.3 0.1 1,732 866
    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 1.3 0.5 0.0 0.0 0.3 0.0 3 1
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Threonine (g) 1.9 0.0 0.6 0.0 0.0 0.0 n/a 0.0 n/a 3 1
    Tocopherol, alpha (mg) 2.1 0.0 0.1 0.4 0.1 0.0 0.0 0.0 0.1 3 1
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.8 0.0 n/a 0.3 0.0 n/a n/a 0.0 n/a 1 1
    Tocopherol, gamma (mg) 0.0 0.0 n/a 2.7 0.0 n/a n/a 0.0 n/a 3 1
    Total Fat (g) 6.3 0.0 11.4 6.7 2.8 0.1 0.0 0.0 0.0 27 14
    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 0.0 0.0 0.0 n/a 0.0 n/a 1 0
    Tyrosine (g) 1.6 0.0 0.9 0.0 0.0 0.0 n/a 0.0 n/a 3 1
    Valine (g) 2.1 0.0 1.0 0.0 0.0 0.0 n/a 0.0 n/a 3 2
    Vitamin A, IU (IU) 107.6 0.0 346.0 44.0 89.7 0.0 0.0 0.1 93.6 681 341
    Vitamin A, RAE (mcg) 32.6 0.0 91.6 4.2 25.3 0.0 0.0 0.0 4.7 158 79
    Vitamin B-12 (mcg) 3.7 0.0 0.9 0.0 0.0 0.0 0.0 0.0 0.0 5 2
    Vitamin B-6 (mg) 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin C (mg) 0.0 0.0 0.0 0.0 0.1 0.0 0.2 0.5 0.2 1 1
    Vitamin D (IU) 368.4 0.0 8.4 0.8 2.0 0.0 0.0 0.0 0.0 380 190
    Water (g) 275.9 0.1 8.3 8.0 10.7 0.9 0.6 5.9 0.0 310 155
    Zinc (mg) 1.0 0.0 1.5 0.0 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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