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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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