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    Nutritional Facts: Crunchy Baked Flounder

    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.

      1/2 cup (54g)
    panko breadcrumbs
    1/2 cup (50g)
    parmesan cheese
    3 tablespoons (43g)
    unsalted butter
    4 (652g)
    flounder fillets
    1 to taste (0g)
    salt
    1 to taste (0g)
    pepper
    Total 1 serving
    Alanine (g) 0.3 0.6 0.0 5.0 n/a n/a 6 1
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Arginine (g) 0.3 0.8 0.0 5.8 n/a n/a 7 2
    Ash (g) 1.5 4.0 0.0 8.0 n/a n/a 14 3
    Aspartic acid (g) 0.4 1.3 0.0 9.0 n/a n/a 11 3
    Beta-sitosterol n/a n/a 1.7 n/a n/a n/a 2 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Calcium (mg) 98.8 554.5 10.2 136.9 n/a n/a 800 200
    Calories 213.3 215.5 305.4 456.4 n/a n/a 1,191 298
    Calories (kj) 892.6 902.5 1,277.6 1,916.9 n/a n/a 4,990 1,247
    Campesterol n/a n/a 0.0 n/a n/a n/a 0 0
    Carbohydrates (g) 38.9 2.0 0.0 0.0 n/a n/a 41 10
    Cholesterol (mg) 0.0 44.0 91.6 293.4 n/a n/a 429 107
    Copper (mg) 0.1 0.1 0.0 0.1 n/a n/a 0 0
    Cystine (g) 0.2 0.1 0.0 1.0 n/a n/a 1 0
    Dietary Fiber (g) 2.4 0.0 0.0 0.0 n/a n/a 2 1
    Folate (mcg) 57.8 5.0 1.3 32.6 n/a n/a 97 24
    Folate, DFE (mcg) 88.6 5.0 1.3 32.6 n/a n/a 127 32
    Folate, food (mcg) 13.5 5.0 1.3 32.6 n/a n/a 52 13
    Folic acid (mcg) 44.3 0.0 0.0 0.0 n/a n/a 44 11
    Fructose (g) 1.3 0.1 n/a 0.0 n/a n/a 1 0
    Galactose (g) 0.0 0.1 n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) (g) 1.0 0.1 n/a 0.0 n/a n/a 1 0
    Glutamic acid (g) 2.2 4.3 0.1 13.9 n/a n/a 21 5
    Glycine (g) 0.3 0.4 0.0 4.2 n/a n/a 5 1
    Histidine (g) 0.2 0.5 0.0 2.0 n/a n/a 3 1
    Iron (mg) 2.6 0.5 0.0 1.2 n/a n/a 4 1
    Isoleucine (g) 0.3 1.0 0.0 4.0 n/a n/a 5 1
    Lactose (g) 0.0 0.1 n/a 0.0 n/a n/a 0 0
    Leucine (g) 0.5 1.9 0.0 7.1 n/a n/a 10 2
    Lysine (g) 0.2 1.5 0.0 8.3 n/a n/a 10 3
    Magnesium (mg) 23.2 19.0 0.9 117.4 n/a n/a 160 40
    Maltose (g) 1.0 0.1 n/a 0.0 n/a n/a 1 0
    Manganese (mg) 0.5 0.0 0.0 0.1 n/a n/a 1 0
    Methionine (g) 0.1 0.5 0.0 3.0 n/a n/a 4 1
    Monounsaturated Fat (g) 0.6 4.2 9.0 3.5 n/a n/a 17 4
    Niacin (mg) 3.6 0.1 0.0 6.8 n/a n/a 10 3
    Pantothenic acid (mg) 0.3 0.2 0.0 1.2 n/a n/a 2 0
    Phenylalanine (g) 0.4 1.0 0.0 3.3 n/a n/a 5 1
    Phosphorus (mg) 89.1 364.5 10.2 1,643.0 n/a n/a 2,107 527
    Phytosterols (mg) 4.3 n/a n/a n/a n/a n/a 4 1
    Polyunsaturated Fat (g) 1.1 0.6 1.3 2.4 n/a n/a 5 1
    Potassium (mg) 105.8 62.5 10.2 1,043.2 n/a n/a 1,222 305
    Proline (g) 0.7 2.3 0.0 3.2 n/a n/a 6 2
    Protein (g) 7.2 19.2 0.4 80.9 n/a n/a 108 27
    Retinol (mcg) 0.0 111.5 285.8 65.2 n/a n/a 463 116
    Riboflavin (mg) 0.2 0.2 0.0 0.1 n/a n/a 1 0
    Saturated Fat (g) 0.6 8.7 21.9 2.9 n/a n/a 34 9
    Selenium (mcg) 13.6 8.9 0.4 173.4 n/a n/a 196 49
    Serine (g) 0.4 1.1 0.0 3.8 n/a n/a 5 1
    Sodium (mg) 395.3 764.5 4.7 1,929.9 n/a n/a 3,094 774
    Starch (g) 32.2 n/a n/a 0.0 n/a n/a 32 8
    Stigmasterol n/a n/a 0.0 n/a n/a n/a 0 0
    Sucrose (g) 0.0 0.1 n/a 0.0 n/a n/a 0 0
    Sugar (g) 3.3 0.5 0.0 0.0 n/a n/a 4 1
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Thiamin (mg) 0.5 0.0 0.0 0.1 n/a n/a 1 0
    Threonine (g) 0.2 0.7 0.0 3.8 n/a n/a 5 1
    Tocopherol, alpha (mg) 0.0 0.1 1.0 4.1 n/a n/a 5 1
    Tocopherol, beta (mg) 0.0 n/a 0.0 0.1 n/a n/a 0 0
    Tocopherol, delta (mg) 0.1 n/a 0.0 1.7 n/a n/a 2 0
    Tocopherol, gamma (mg) 0.4 n/a 0.0 0.1 n/a n/a 0 0
    Total Fat (g) 2.9 14.3 34.6 12.6 n/a n/a 64 16
    Trans-monoenoic Fat n/a n/a n/a 0.1 n/a n/a 0 0
    TransFatty acids n/a n/a n/a 0.1 n/a n/a 0 0
    Tryptophan (g) 0.1 0.3 0.0 1.0 n/a n/a 1 0
    Tyrosine (g) 0.2 1.2 0.0 3.1 n/a n/a 5 1
    Valine (g) 0.3 1.3 0.0 4.2 n/a n/a 6 1
    Vitamin A, IU (IU) 0.0 432.5 1,064.6 215.2 n/a n/a 1,712 428
    Vitamin A, RAE (mcg) 0.0 114.5 291.4 65.2 n/a n/a 471 118
    Vitamin B-12 (mcg) 0.2 1.1 0.1 7.4 n/a n/a 9 2
    Vitamin B-6 (mg) 0.1 0.0 0.0 0.6 n/a n/a 1 0
    Vitamin C (mg) 0.0 0.0 0.0 0.0 n/a n/a 0 0
    Vitamin D (IU) 0.0 10.5 25.6 736.8 n/a n/a 773 193
    Water (g) 3.5 10.4 7.6 551.8 n/a n/a 573 143
    Zinc (mg) 0.8 1.9 0.0 2.1 n/a n/a 5 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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