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 (318g) basa fillets |
3 tablespoons (45g) mustard |
2 (30g) spring onions |
2 tablespoons (8g) parsley |
300 g (300g) mashed potatoes |
80 g (80g) tasty cheese |
1 tablespoon (9g) poppy seeds |
1 (50g) eggs |
1 sheet (246g) puff pastry |
200 ml (195g) milk |
2 tablespoons (16g) arrowroot |
1 tablespoon (14g) white wine |
Total | 1 serving | |
| Alanine (g) | 3.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.6 | 0.1 | 0.4 | 0.6 | 0.2 | 0.0 | n/a | 5 | 3 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.5 | 1 | 1 |
| Arginine (g) | 3.1 | 0.1 | 0.0 | 0.0 | 0.2 | 0.8 | 0.2 | 0.4 | 0.6 | 0.2 | 0.0 | n/a | 6 | 3 |
| Ash (g) | 3.1 | 1.6 | 0.2 | 0.2 | 4.4 | 3.1 | 0.6 | 0.5 | 2.5 | 1.4 | 0.0 | 0.0 | 18 | 9 |
| Aspartic acid (g) | 5.3 | 0.2 | 0.1 | 0.0 | 1.2 | 1.3 | 0.2 | 0.7 | 0.7 | 0.5 | 0.0 | n/a | 10 | 5 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 44.5 | 26.1 | 21.6 | 10.5 | 72.0 | 576.8 | 126.5 | 28.0 | 24.6 | 232.3 | 6.4 | 1.3 | 1,171 | 585 |
| Calories | 302.1 | 30.2 | 9.6 | 2.7 | 249.0 | 322.4 | 46.2 | 71.5 | 1,353.6 | 124.9 | 57.1 | 11.8 | 2,581 | 1,291 |
| Calories (kj) | 1,262.5 | 125.1 | 40.5 | 11.5 | 1,044.0 | 1,347.2 | 193.2 | 299.5 | 5,662.5 | 523.1 | 239.0 | 49.3 | 10,797 | 5,399 |
| Carbohydrates (g) | 0.0 | 2.4 | 2.2 | 0.5 | 52.7 | 1.0 | 2.5 | 0.4 | 110.8 | 9.1 | 14.1 | 0.4 | 196 | 98 |
| Cholesterol (mg) | 184.4 | 0.0 | 0.0 | 0.0 | 6.0 | 84.0 | 0.0 | 186.0 | 0.0 | 27.3 | 0.0 | 0.0 | 488 | 244 |
| Copper (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 1 | 1 |
| Cystine (g) | 0.6 | 0.0 | n/a | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.4 | 0.1 | 0.0 | n/a | 1 | 1 |
| Dietary Fiber (g) | 0.0 | 1.5 | 0.8 | 0.3 | 4.5 | 0.0 | 1.7 | 0.0 | 3.7 | 0.0 | 0.5 | 0.0 | 13 | 6 |
| Folate (mcg) | 31.8 | 3.2 | 19.2 | 11.6 | 24.0 | 14.4 | 7.2 | 23.5 | 191.6 | 9.8 | 1.1 | 0.1 | 337 | 169 |
| Folate, DFE (mcg) | 31.8 | 3.2 | 19.2 | 11.6 | 24.0 | 14.4 | 7.2 | 23.5 | 304.6 | 9.8 | 1.1 | 0.1 | 450 | 225 |
| Folate, food (mcg) | 31.8 | 3.2 | 19.2 | 11.6 | 24.0 | 14.4 | 7.2 | 23.5 | 31.9 | 9.8 | 1.1 | 0.1 | 178 | 89 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 159.7 | 0.0 | 0.0 | 0.0 | 160 | 80 |
| Fructose | n/a | 0.1 | n/a | n/a | 0.8 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.2 | n/a | n/a | 0.9 | n/a | 0.0 | 0.2 | n/a | n/a | n/a | n/a | 1 | 1 |
| Glutamic acid (g) | 7.8 | 0.3 | 0.1 | 0.0 | 1.0 | 4.9 | 0.4 | 0.8 | 6.3 | 1.3 | 0.0 | n/a | 23 | 12 |
| Glycine (g) | 2.5 | 0.1 | 0.0 | 0.0 | 0.2 | 0.3 | 0.1 | 0.2 | 0.6 | 0.1 | 0.0 | n/a | 4 | 2 |
| Histidine (g) | 1.5 | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | 0.0 | 0.2 | 0.4 | 0.2 | 0.0 | n/a | 3 | 2 |
| Hydroxyproline | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.0 | 0.7 | 0.4 | 0.5 | 0.8 | 0.5 | 0.9 | 0.9 | 6.3 | 0.1 | 0.1 | 0.0 | 12 | 6 |
| Isoleucine (g) | 2.4 | 0.1 | 0.0 | 0.0 | 0.2 | 1.2 | 0.1 | 0.3 | 0.7 | 0.4 | 0.0 | n/a | 5 | 3 |
| Lactose | n/a | 0.0 | n/a | n/a | 2.3 | 0.2 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 2 | 1 |
| Leucine (g) | 4.2 | 0.1 | 0.0 | 0.0 | 0.4 | 1.9 | 0.1 | 0.5 | 1.2 | 0.6 | 0.0 | n/a | 9 | 5 |
| Lysine (g) | 4.8 | 0.1 | 0.0 | 0.0 | 0.3 | 1.7 | 0.1 | 0.5 | 0.3 | 0.5 | 0.0 | n/a | 8 | 4 |
| Magnesium (mg) | 73.1 | 22.1 | 6.0 | 3.8 | 54.0 | 22.4 | 30.5 | 6.0 | 39.3 | 25.4 | 0.5 | 1.4 | 285 | 142 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.1 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | 0.6 | 0.0 | 1.2 | 0.0 | 0.1 | 0.0 | 3 | 1 |
| Methionine (g) | 1.5 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 0.0 | 0.2 | 0.3 | 0.2 | 0.0 | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 2.7 | 1.2 | 0.0 | 0.0 | 0.4 | 7.5 | 0.5 | 1.8 | 53.1 | 2.1 | 0.0 | 0.0 | 69 | 35 |
| Niacin (mg) | 6.1 | 0.2 | 0.2 | 0.1 | 3.4 | 0.1 | 0.1 | 0.0 | 10.2 | 0.2 | 0.0 | 0.0 | 21 | 10 |
| Pantothenic acid (mg) | 2.4 | 0.1 | 0.0 | 0.0 | 1.5 | 0.3 | 0.0 | 0.8 | 0.0 | 0.6 | 0.0 | 0.0 | 6 | 3 |
| Phenylalanine (g) | 2.0 | 0.1 | 0.0 | 0.0 | 0.3 | 1.0 | 0.1 | 0.3 | 0.9 | 0.3 | 0.0 | n/a | 5 | 3 |
| Phosphorus (mg) | 664.6 | 47.7 | 11.1 | 4.4 | 138.0 | 409.6 | 76.6 | 99.0 | 147.4 | 181.5 | 0.8 | 2.6 | 1,783 | 892 |
| Phytosterols | n/a | n/a | n/a | 0.4 | 0.0 | n/a | 7.8 | n/a | n/a | 0.0 | n/a | n/a | 8 | 4 |
| Polyunsaturated Fat (g) | 2.8 | 0.4 | 0.0 | 0.0 | 0.2 | 0.8 | 2.5 | 1.0 | 12.0 | 0.3 | 0.0 | 0.0 | 20 | 10 |
| Potassium (mg) | 1,138.4 | 62.1 | 82.8 | 42.1 | 888.0 | 78.4 | 63.3 | 69.0 | 149.9 | 294.8 | 1.8 | 10.2 | 2,881 | 1,440 |
| Proline (g) | 1.8 | 0.2 | 0.0 | 0.0 | 0.3 | 2.2 | 0.2 | 0.3 | 2.1 | 0.6 | 0.0 | n/a | 8 | 4 |
| Protein (g) | 52.1 | 2.0 | 0.5 | 0.2 | 5.7 | 19.9 | 1.6 | 6.3 | 17.9 | 6.4 | 0.0 | 0.0 | 113 | 56 |
| Retinol (mcg) | 47.7 | 0.0 | 0.0 | 0.0 | 21.0 | 206.4 | 0.0 | 80.0 | 0.0 | 60.5 | 0.0 | 0.0 | 416 | 208 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.2 | 0.7 | 0.3 | 0.0 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 2.3 | 0.1 | 0.0 | 0.0 | 0.9 | 16.9 | 0.4 | 1.6 | 23.7 | 4.4 | 0.0 | 0.0 | 50 | 25 |
| Selenium (mcg) | 40.1 | 14.8 | 0.2 | 0.0 | 2.4 | 11.1 | 1.2 | 15.4 | 59.4 | 3.9 | n/a | 0.0 | 148 | 74 |
| Serine (g) | 2.1 | 0.1 | 0.0 | 0.0 | 0.2 | 1.2 | 0.1 | 0.5 | 0.9 | 0.3 | 0.0 | n/a | 5 | 3 |
| Sodium (mg) | 136.7 | 510.8 | 4.8 | 4.3 | 906.0 | 496.8 | 2.3 | 71.0 | 611.7 | 95.6 | 0.3 | 0.7 | 2,841 | 1,421 |
| Starch | n/a | 0.3 | 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 | 0.1 | n/a | n/a | 0.5 | 0.2 | 0.2 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar | n/a | 0.4 | 0.7 | 0.1 | 4.5 | 0.4 | 0.3 | 0.2 | 1.8 | n/a | n/a | 0.1 | 9 | 4 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | 1.0 | 0.1 | 0.0 | 0.0 | 2 | 1 |
| Threonine (g) | 2.3 | 0.1 | 0.0 | 0.0 | 0.2 | 0.7 | 0.1 | 0.3 | 0.5 | 0.3 | 0.0 | n/a | 4 | 2 |
| Tocopherol, alpha | n/a | 0.2 | 0.2 | 0.1 | 0.1 | 0.2 | 0.2 | 0.5 | 1.3 | n/a | n/a | 0.0 | 3 | 1 |
| Tocopherol, beta | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
| Tocopherol, delta | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.8 | 0.3 | n/a | n/a | n/a | n/a | 2 | 1 |
| Total Fat (g) | 9.0 | 1.8 | 0.1 | 0.1 | 1.7 | 26.5 | 3.7 | 4.8 | 93.6 | 7.1 | 0.0 | 0.0 | 148 | 74 |
| Trans-monoenoic Fat | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 1 | 1 |
| Tyrosine (g) | 1.8 | 0.1 | 0.0 | 0.0 | 0.2 | 1.0 | 0.1 | 0.2 | 0.5 | 0.3 | 0.0 | n/a | 4 | 2 |
| Valine (g) | 2.7 | 0.1 | 0.0 | 0.0 | 0.3 | 1.3 | 0.1 | 0.4 | 0.8 | 0.4 | 0.0 | n/a | 6 | 3 |
| Vitamin A, IU (IU) | 159.0 | 32.0 | 299.1 | 640.2 | 81.0 | 801.6 | 0.0 | 270.0 | 2.5 | 269.4 | 0.0 | 0.0 | 2,555 | 1,277 |
| Vitamin A, RAE (mcg) | 47.7 | 1.8 | 15.0 | 32.0 | 21.0 | 212.0 | 0.0 | 80.0 | 0.0 | 64.4 | 0.0 | 0.0 | 474 | 237 |
| Vitamin B-12 (mcg) | 7.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 | 0.0 | 0.4 | 0.0 | 0.7 | 0.0 | 0.0 | 9 | 5 |
| Vitamin B-6 (mg) | 0.4 | 0.0 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 1 | 1 |
| Vitamin C (mg) | 2.2 | 0.7 | 5.6 | 10.1 | 18.6 | 0.0 | 0.1 | 0.0 | 0.0 | 2.9 | 0.0 | 0.0 | 40 | 20 |
| Vitamin D (IU) | 1,590.0 | 0.0 | 0.0 | 0.0 | 24.0 | 19.2 | 0.0 | 41.0 | n/a | n/a | 0.0 | 0.0 | 1,674 | 837 |
| Water (g) | 255.5 | 37.2 | 26.9 | 6.7 | 235.4 | 29.4 | 0.5 | 38.1 | 20.9 | 171.2 | 1.8 | 12.5 | 836 | 418 |
| Zinc (mg) | 1.6 | 0.3 | 0.1 | 0.1 | 0.8 | 2.5 | 0.7 | 0.6 | 1.3 | 0.7 | 0.0 | 0.0 | 9 | 4 |
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