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.
|
4 (500g) tilapia fillets |
6 ounces (170g) mushrooms |
3 (9g) garlic cloves |
2 (30g) green onions |
3 tablespoons (44g) cream cheese |
2 tablespoons (28g) butter |
1/2 (55g) onions |
1 (50g) eggs |
1 tablespoon (4g) fresh parsley |
1 tablespoon (1g) fresh cilantro |
2 tablespoons (30g) heavy cream |
1 cup (108g) panko breadcrumbs |
5 slices (100g) tomatoes |
1 teaspoon (2g) lemon zest |
1 teaspoon (5g) whole grain mustard |
1 to taste (0g) Reynolds Wrap Foil |
1 to taste (0g) hot sauce |
Total | 1 serving | |
| Alanine (g) | 6.1 | 0.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 6.4 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 8 | 2 |
| Ash (g) | 4.7 | 1.4 | 0.1 | 0.2 | 0.6 | 0.6 | 0.2 | 0.5 | 0.1 | 0.0 | 0.1 | 3.1 | 0.5 | 0.0 | 0.2 | n/a | n/a | 12 | 3 |
| Aspartic acid (g) | 11.5 | 0.3 | 0.0 | 0.1 | 0.2 | 0.0 | 0.1 | 0.7 | 0.0 | n/a | 0.0 | 0.8 | 0.1 | n/a | 0.0 | n/a | n/a | 14 | 3 |
| Beta-sitosterol | n/a | 0.0 | n/a | n/a | n/a | 1.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 50.0 | 5.1 | 16.3 | 21.6 | 42.6 | 6.8 | 12.7 | 28.0 | 5.2 | 0.7 | 19.5 | 197.6 | 10.0 | 2.7 | 2.9 | n/a | n/a | 422 | 105 |
| Calories | 480.0 | 37.4 | 13.4 | 9.6 | 148.8 | 203.6 | 22.0 | 71.5 | 1.4 | 0.2 | 103.5 | 426.6 | 18.0 | 0.9 | 3.4 | n/a | n/a | 1,540 | 385 |
| Calories (kj) | 2,000.0 | 158.2 | 56.1 | 40.5 | 622.5 | 851.7 | 91.3 | 299.5 | 5.7 | 1.0 | 432.9 | 1,785.2 | 74.0 | 3.9 | 13.9 | n/a | n/a | 6,436 | 1,609 |
| Campesterol | n/a | 3.4 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 1 |
| Carbohydrates (g) | 0.0 | 5.5 | 3.0 | 2.2 | 1.8 | 0.0 | 5.1 | 0.4 | 0.2 | 0.0 | 0.8 | 77.7 | 3.9 | 0.3 | 0.3 | n/a | n/a | 101 | 25 |
| Cholesterol (mg) | 250.0 | 0.0 | 0.0 | 0.0 | 47.9 | 61.1 | 0.0 | 186.0 | 0.0 | 0.0 | 41.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 586 | 147 |
| Copper (mg) | 0.4 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 1.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 1.7 | 0.2 | 0.8 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 0.0 | 0.0 | 4.9 | 1.2 | 0.2 | 0.2 | n/a | n/a | 10 | 3 |
| Folate (mcg) | 120.0 | 28.9 | 0.3 | 19.2 | 4.8 | 0.9 | 10.5 | 23.5 | 5.8 | 0.6 | 1.2 | 115.6 | 15.0 | 0.3 | 0.4 | n/a | n/a | 347 | 87 |
| Folate, DFE (mcg) | 120.0 | 28.9 | 0.3 | 19.2 | 4.8 | 0.9 | 10.5 | 23.5 | 5.8 | 0.6 | 1.2 | 177.1 | 15.0 | 0.3 | 0.4 | n/a | n/a | 408 | 102 |
| Folate, food (mcg) | 120.0 | 28.9 | 0.3 | 19.2 | 4.8 | 0.9 | 10.5 | 23.5 | 5.8 | 0.6 | 1.2 | 27.0 | 15.0 | 0.3 | 0.4 | n/a | n/a | 258 | 65 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 88.6 | 0.0 | 0.0 | 0.0 | n/a | n/a | 89 | 22 |
| Fructose | n/a | 0.3 | n/a | n/a | 0.0 | n/a | 0.7 | 0.0 | n/a | n/a | n/a | 2.7 | 1.4 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Galactose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.5 | n/a | n/a | 0.0 | n/a | 1.1 | 0.2 | n/a | n/a | n/a | 2.0 | 1.3 | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Glutamic acid (g) | 16.1 | 0.6 | 0.1 | 0.1 | 0.6 | 0.1 | 0.1 | 0.8 | 0.0 | n/a | 0.1 | 4.5 | 0.4 | n/a | 0.0 | n/a | n/a | 23 | 6 |
| Glycine (g) | 5.2 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | 6 | 2 |
| Histidine (g) | 2.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Iron (mg) | 2.8 | 0.9 | 0.2 | 0.4 | 0.2 | 0.0 | 0.1 | 0.9 | 0.2 | 0.0 | 0.0 | 5.2 | 0.3 | 0.0 | 0.1 | n/a | n/a | 11 | 3 |
| Isoleucine (g) | 4.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Lactose | n/a | 0.0 | n/a | n/a | 1.4 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Leucine (g) | 8.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.1 | 1.0 | 0.0 | n/a | 0.0 | n/a | n/a | 10 | 3 |
| Lysine (g) | 9.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | 11 | 3 |
| Magnesium (mg) | 135.0 | 15.3 | 2.3 | 6.0 | 3.9 | 0.6 | 5.5 | 6.0 | 1.9 | 0.3 | 2.1 | 46.4 | 11.0 | 0.3 | 2.5 | n/a | n/a | 239 | 60 |
| Maltose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2.1 | 0.0 | n/a | 0.0 | n/a | n/a | 2 | 1 |
| Manganese (mg) | 0.2 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | n/a | 0.0 | n/a | n/a | 2 | 0 |
| Methionine (g) | 3.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.3 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 2.5 | 0.0 | 0.0 | 0.0 | 3.7 | 6.0 | 0.0 | 1.8 | 0.0 | 0.0 | 3.2 | 1.1 | 0.0 | 0.0 | 0.1 | n/a | n/a | 19 | 5 |
| Niacin (mg) | 19.5 | 6.1 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 7.2 | 0.6 | 0.0 | 0.0 | n/a | n/a | 34 | 8 |
| Pantothenic acid (mg) | 2.4 | 2.5 | 0.1 | 0.0 | 0.2 | 0.0 | 0.1 | 0.8 | 0.0 | 0.0 | 0.1 | 0.6 | 0.1 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Phenylalanine (g) | 4.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | n/a | 0.0 | n/a | n/a | 5 | 1 |
| Phosphorus (mg) | 850.0 | 146.3 | 13.8 | 11.1 | 46.1 | 6.8 | 16.0 | 99.0 | 2.2 | 0.5 | 18.6 | 178.2 | 24.0 | 0.2 | 5.3 | n/a | n/a | 1,418 | 355 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | 8.3 | n/a | 0.2 | 0.1 | n/a | 8.6 | 7.0 | 0.7 | n/a | n/a | n/a | 25 | 6 |
| Polyunsaturated Fat (g) | 1.8 | 0.3 | 0.0 | 0.0 | 0.6 | 0.9 | 0.0 | 1.0 | 0.0 | 0.0 | 0.4 | 2.2 | 0.1 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Potassium (mg) | 1,510.0 | 541.0 | 36.1 | 82.8 | 60.0 | 6.8 | 80.3 | 69.0 | 21.1 | 5.2 | 22.5 | 211.7 | 237.0 | 3.2 | 6.9 | n/a | n/a | 2,894 | 723 |
| Proline (g) | 3.8 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.1 | 1.5 | 0.0 | n/a | 0.0 | n/a | n/a | 6 | 2 |
| Protein (g) | 100.4 | 5.3 | 0.6 | 0.5 | 2.6 | 0.2 | 0.6 | 6.3 | 0.1 | 0.0 | 0.6 | 14.4 | 0.9 | 0.0 | 0.2 | n/a | n/a | 133 | 33 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 156.2 | 190.6 | 0.0 | 80.0 | 0.0 | 0.0 | 121.5 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 548 | 137 |
| Riboflavin (mg) | 0.3 | 0.7 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Saturated Fat (g) | 2.9 | 0.1 | 0.0 | 0.0 | 8.4 | 14.6 | 0.0 | 1.6 | 0.0 | 0.0 | 6.9 | 1.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | 36 | 9 |
| Selenium (mcg) | 209.0 | 15.8 | 1.3 | 0.2 | 1.0 | 0.3 | 0.3 | 15.4 | 0.0 | 0.0 | 0.2 | 27.2 | 0.0 | 0.0 | 1.6 | n/a | n/a | 272 | 68 |
| Serine (g) | 4.1 | 0.2 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | n/a | 0.0 | 0.7 | 0.0 | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Sodium (mg) | 260.0 | 8.5 | 1.5 | 4.8 | 139.6 | 202.8 | 2.2 | 71.0 | 2.1 | 0.5 | 11.4 | 790.6 | 5.0 | 0.1 | 56.8 | n/a | n/a | 1,557 | 389 |
| Starch | n/a | 0.0 | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 64.4 | 0.0 | n/a | 0.0 | n/a | n/a | 65 | 16 |
| Stigmasterol | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.5 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 3.4 | 0.1 | 0.7 | 1.4 | 0.0 | 2.3 | 0.2 | 0.0 | 0.0 | 0.0 | 6.7 | 2.6 | 0.1 | 0.0 | n/a | n/a | 18 | 4 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Threonine (g) | 4.8 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | 0.0 | 0.5 | 0.0 | n/a | 0.0 | n/a | n/a | 6 | 1 |
| Tocopherol, alpha (mg) | 2.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.7 | 0.0 | 0.5 | 0.0 | 0.0 | 0.3 | 0.1 | 0.5 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | n/a | n/a | 0.8 | 0.1 | n/a | 0.1 | n/a | n/a | 2 | 0 |
| Total Fat (g) | 8.5 | 0.6 | 0.0 | 0.1 | 14.9 | 23.0 | 0.1 | 4.8 | 0.0 | 0.0 | 11.1 | 5.7 | 0.2 | 0.0 | 0.2 | n/a | n/a | 69 | 17 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | 0.9 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | n/a | 0.0 | n/a | n/a | 1 | 0 |
| Tyrosine (g) | 3.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 0.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | n/a | 4 | 1 |
| Valine (g) | 4.9 | 0.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 0.0 | 0.6 | 0.0 | n/a | 0.0 | n/a | n/a | 7 | 2 |
| Vitamin A, IU (IU) | 0.0 | 0.0 | 0.8 | 299.1 | 584.2 | 709.7 | 1.1 | 270.0 | 320.1 | 67.5 | 441.0 | 0.0 | 833.0 | 1.0 | 3.6 | n/a | n/a | 3,531 | 883 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 15.0 | 159.2 | 194.3 | 0.0 | 80.0 | 16.0 | 3.4 | 123.3 | 0.0 | 42.0 | 0.1 | 0.2 | n/a | n/a | 633 | 158 |
| Vitamin B-12 (mcg) | 7.9 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | n/a | n/a | 9 | 2 |
| Vitamin B-6 (mg) | 0.8 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Vitamin C (mg) | 0.0 | 3.6 | 2.8 | 5.6 | 0.0 | 0.0 | 4.1 | 0.0 | 5.1 | 0.3 | 0.2 | 0.0 | 13.7 | 2.6 | 0.1 | n/a | n/a | 38 | 9 |
| Vitamin D (IU) | 620.0 | 11.9 | 0.0 | 0.0 | 10.9 | 17.0 | 0.0 | 41.0 | 0.0 | 0.0 | 8.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 709 | 177 |
| Water (g) | 390.4 | 157.3 | 5.3 | 26.9 | 23.7 | 4.5 | 49.0 | 38.1 | 3.3 | 0.9 | 17.3 | 7.0 | 94.5 | 1.6 | 4.1 | n/a | n/a | 824 | 206 |
| Zinc (mg) | 1.7 | 0.9 | 0.1 | 0.1 | 0.2 | 0.0 | 0.1 | 0.6 | 0.0 | 0.0 | 0.1 | 1.6 | 0.2 | 0.0 | 0.0 | n/a | n/a | 6 | 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.