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Nutritional Facts: Swai Filets - Greek Basil, Garlic Parmesan

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.

  12 ounces (340g)
swai fillets
2 tablespoons (27g)
extra virgin olive oil
1 teaspoon (1g)
basil
1 teaspoon (3g)
garlic powder
2 tablespoons (10g)
parmesan cheese
1 (48g)
lemons, juice of
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 2.9 0.0 0.0 0.0 0.1 n/a n/a 3 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 3.2 0.0 0.0 0.1 0.2 n/a n/a 3 2
Ash (g) 3.6 0.0 0.0 0.1 0.8 0.1 n/a 5 2
Aspartic acid (g) 5.1 0.0 0.0 0.1 0.3 n/a n/a 5 3
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 27.2 0.3 1.6 2.4 110.9 2.9 n/a 145 73
Calories 404.8 238.7 0.2 10.3 43.1 10.6 n/a 708 354
Calories (kj) 1,687.4 998.7 0.8 43.0 180.5 43.7 n/a 2,954 1,477
Carbohydrates (g) 0.0 0.0 0.0 2.3 0.4 3.3 n/a 6 3
Cholesterol (mg) 187.1 0.0 0.0 0.0 8.8 0.0 n/a 196 98
Copper (mg) 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Cystine (g) 0.6 0.0 0.0 0.0 0.0 n/a n/a 1 0
Dietary Fiber (g) 0.0 0.0 0.0 0.3 0.0 0.1 n/a 0 0
Folate (mcg) 34.0 0.0 0.6 1.5 1.0 9.6 n/a 47 23
Folate, DFE (mcg) 34.0 0.0 0.6 1.5 1.0 9.6 n/a 47 23
Folate, food (mcg) 34.0 0.0 0.6 1.5 1.0 9.6 n/a 47 23
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose (g) 0.0 n/a 0.0 0.0 0.0 0.5 n/a 1 0
Galactose (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a 0.0 0.0 0.0 0.5 n/a 0 0
Glutamic acid (g) 7.4 0.0 0.0 0.1 0.9 n/a n/a 8 4
Glycine (g) 2.6 0.0 0.0 0.0 0.1 n/a n/a 3 1
Histidine (g) 1.1 0.0 0.0 0.0 0.1 n/a n/a 1 1
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 0.8 0.2 0.0 0.2 0.1 0.0 n/a 1 1
Isoleucine (g) 2.3 0.0 0.0 0.0 0.2 n/a n/a 3 1
Lactose (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Leucine (g) 3.9 0.0 0.0 0.0 0.4 n/a n/a 4 2
Lysine (g) 4.7 0.0 0.0 0.0 0.3 n/a n/a 5 3
Magnesium (mg) 64.6 0.0 0.6 2.4 3.8 2.9 n/a 74 37
Maltose (g) 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Manganese (mg) 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Methionine (g) 1.5 0.0 0.0 0.0 0.1 n/a n/a 2 1
Monounsaturated Fat (g) 8.8 19.7 0.0 0.0 0.8 0.0 n/a 29 15
Niacin (mg) 7.2 0.0 0.0 0.0 0.0 0.0 n/a 7 4
Pantothenic acid (mg) 2.3 0.0 0.0 0.0 0.0 0.1 n/a 2 1
Phenylalanine (g) 2.1 0.0 0.0 0.0 0.2 n/a n/a 2 1
Phosphorus (mg) 694.0 0.0 0.5 12.8 72.9 3.8 n/a 784 392
Phytosterols n/a 59.7 n/a 0.2 n/a n/a n/a 60 30
Polyunsaturated Fat (g) 3.8 2.8 0.0 0.0 0.1 0.0 n/a 7 3
Potassium (mg) 1,027.4 0.3 2.6 37.0 12.5 49.4 n/a 1,129 565
Proline (g) 1.9 0.0 0.0 0.0 0.5 n/a n/a 2 1
Protein (g) 51.8 0.0 0.0 0.5 3.8 0.2 n/a 56 28
Retinol (mcg) 0.0 0.0 0.0 0.0 22.3 0.0 n/a 22 11
Riboflavin (mg) 0.3 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Saturated Fat (g) 4.5 3.7 0.0 0.0 1.7 0.0 n/a 10 5
Selenium (mcg) 27.9 0.0 0.0 0.7 1.8 0.0 n/a 30 15
Serine (g) 2.0 0.0 0.0 0.0 0.2 n/a n/a 2 1
Sodium (mg) 333.4 0.5 0.0 1.9 152.9 0.5 n/a 489 245
Starch (g) 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose n/a n/a 0.0 0.1 0.0 0.2 n/a 0 0
Sugar (g) 0.0 0.0 0.0 0.1 0.1 1.2 n/a 1 1
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Threonine (g) 2.3 0.0 0.0 0.0 0.1 n/a n/a 2 1
Tocopherol, alpha (mg) 2.8 3.9 0.0 0.0 0.0 0.1 n/a 7 3
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.7 0.2 0.0 0.0 n/a n/a n/a 1 0
Total Fat (g) 20.2 27.0 0.0 0.0 2.9 0.1 n/a 50 25
Trans-monoenoic Fat (g) 0.1 n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids (g) 0.2 n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.6 0.0 0.0 0.0 0.1 n/a n/a 1 0
Tyrosine (g) 1.7 0.0 0.0 0.0 0.2 n/a n/a 2 1
Valine (g) 2.5 0.0 0.0 0.0 0.3 n/a n/a 3 1
Vitamin A, IU (IU) 3.4 0.0 46.8 0.0 86.5 2.9 n/a 140 70
Vitamin A, RAE (mcg) 0.0 0.0 2.3 0.0 22.9 0.0 n/a 25 13
Vitamin B-12 (mcg) 9.8 0.0 0.0 0.0 0.2 0.0 n/a 10 5
Vitamin B-6 (mg) 0.5 0.0 0.0 0.1 0.0 0.0 n/a 1 0
Vitamin C (mg) 0.0 0.0 0.2 0.0 0.0 18.6 n/a 19 9
Vitamin D (IU) 30.6 0.0 0.0 0.0 2.1 0.0 n/a 33 16
Water (g) 269.0 0.0 0.8 0.2 2.1 44.3 n/a 316 158
Zinc (mg) 1.6 0.0 0.0 0.1 0.4 0.0 n/a 2 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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