Receta Baked Fishcake and Mushy Pea Supper - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
A little olive oil
Salt and pepper
250g cooked cod fillet, flaked
Zest and juice of 1 lemon
For the mushy peas:
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.
Amount Per Serving
2 servings in recipe 		potatoes
187.5g 		olive oil
0.0g 		pepper
0.0g 		salt
0.0g 		salmon
125.0g 		spinach
18.0g 		spring onions
14.4g 		zest
0.0g 		coriander
2.5g 		parsley
1.81g 		flour
125.0g 		egg
22.0g 		breadcrumbs
62.5g 		peas
75.0g 		yogurt
15.32g 		mint
1.17g 		Total Per Serving Total for Recipe
Protein (g) 3.79 n/a n/a n/a 28.85 0.51 0.26 n/a 0.31 0.05 12.91 2.77 8.34 3.92 0.53 0.04 62.29 124.58
Total Fat (g) 0.17 n/a n/a n/a 6.04 0.07 0.03 n/a 0.44 0.01 1.23 2.19 3.31 0.3 0.5 0.01 14.29 28.58
Carbohydrates (g) 32.76 n/a n/a n/a 0.0 0.65 1.06 n/a 1.37 0.11 95.39 0.17 44.99 10.22 0.71 0.1 187.53 375.06
Ash (g) 2.03 n/a n/a n/a 3.24 0.31 0.12 n/a 0.15 0.04 0.59 0.19 1.79 0.59 0.11 0.02 9.17 18.34
Calories (kcal) 144.375 n/a n/a n/a 170.0 4.14 4.608 n/a 7.45 0.65 455.0 31.46 246.875 57.75 9.342 0.514 1132.164 2264.328
Starch (g) 28.95 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 37.29 3.13 n/a n/a 69.37 138.74
Sucrose (g) 0.32 n/a n/a n/a 0.0 0.01 n/a n/a n/a n/a n/a 0.02 0.0 3.45 n/a n/a 3.81 7.62
Glucose (dextrose) (g) 0.62 n/a n/a n/a 0.0 0.02 n/a n/a n/a n/a n/a 0.05 1.14 0.06 n/a n/a 1.88 3.76
Fructose (g) 0.51 n/a n/a n/a 0.0 0.03 n/a n/a n/a n/a n/a 0.02 1.54 0.19 n/a n/a 2.28 4.56
Lactose (g) 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.02 0.0 0.0 n/a n/a 0.02 0.04
Maltose (g) 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.02 1.2 0.06 n/a n/a 1.28 2.56
Alcohol (g) 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Water (g) 148.76 n/a n/a n/a 88.15 16.45 12.94 n/a 0.22 1.58 14.9 16.68 4.07 59.99 13.46 1.0 378.2 756.4
Caffeine (mg) 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Sugars (g) 1.46 n/a n/a n/a 0.0 0.08 0.34 n/a n/a 0.02 0.34 0.17 3.88 3.75 0.71 n/a 10.73 21.46
Galactose (g) 0.0 n/a n/a n/a n/a 0.02 n/a n/a n/a n/a n/a 0.02 0.0 0.0 n/a n/a 0.04 0.08
Dietary Fiber (g) 4.1 n/a n/a n/a 0.0 0.4 0.4 n/a 1.0 0.1 3.4 0.0 2.8 3.4 0.0 0.1 15.6 31.2
Calcium (mg) 22.5 n/a n/a n/a 346.25 17.82 10.368 n/a 17.725 2.491 18.75 11.66 114.375 16.5 18.531 2.325 599.295 1198.59
Iron (mg) 1.46 n/a n/a n/a 1.13 0.49 0.21 n/a 0.41 0.11 5.8 0.4 3.02 1.15 0.01 0.14 14.32 28.64
Magnesium (mg) 43.125 n/a n/a n/a 42.5 14.22 2.88 n/a 8.25 0.903 27.5 2.64 26.875 19.5 1.838 0.736 190.966 381.932
Phosphorus (mg) 106.875 n/a n/a n/a 456.25 8.82 5.328 n/a 10.225 1.047 135.0 42.02 103.125 61.5 14.549 0.701 945.44 1890.88
Potassium (mg) 789.375 n/a n/a n/a 388.75 100.44 39.744 n/a 31.675 10.0 133.75 29.48 122.5 114.75 23.738 5.352 1789.554 3579.108
Sodium (mg) 11.25 n/a n/a n/a 498.75 14.22 2.304 n/a 0.875 1.011 2.5 30.8 457.5 81.0 7.045 0.351 1107.605 2215.21
Zinc (mg) 0.54 n/a n/a n/a 1.36 0.1 0.06 n/a 0.12 0.02 0.88 0.24 0.91 0.62 0.09 0.01 4.94 9.88
Copper (mg) 0.206 n/a n/a n/a 0.2 0.023 0.012 n/a 0.025 0.003 0.175 0.022 0.163 0.09 0.002 0.003 0.922 1.844
Manganese (mg) 0.281 n/a n/a n/a 0.05 0.162 0.023 n/a 0.048 0.003 0.85 0.009 0.575 0.255 0.0 0.013 2.269 4.538
Selenium (mcg) 0.6 n/a n/a n/a 49.4 0.2 0.1 n/a 0.7 0.0 42.4 7.0 15.8 1.4 0.3 n/a 117.7 235.4
Vitamin A, IU (IU) 3.75 n/a n/a n/a 93.75 1687.86 143.568 n/a 0.0 152.053 0.0 107.14 0.0 1543.5 15.162 47.371 3794.154 7588.308
Retinol (mcg) 0.0 n/a n/a n/a 28.75 0.0 0.0 n/a 0.0 0.0 0.0 30.58 0.0 0.0 4.135 0.0 63.465 126.93
Vitamin A, RAE (mcg_RAE) 0.0 n/a n/a n/a 28.75 84.42 7.2 n/a 0.0 7.599 0.0 30.8 0.0 77.25 4.135 2.372 242.526 485.052
Beta Carotene (mcg) 1.875 n/a n/a n/a 0.0 1012.68 86.112 n/a n/a 91.225 0.0 2.2 0.0 918.75 0.766 n/a 2113.607 4227.214
Vitamin E (mg) 0.02 n/a n/a n/a 1.6 0.37 0.08 n/a n/a 0.01 0.08 0.21 0.05 0.02 0.01 n/a 2.44 4.88
Vitamin D (IU) n/a n/a n/a n/a 582.5 n/a n/a n/a n/a n/a n/a 7.7 n/a n/a n/a n/a 590.2 1180.4
Lycopene (mcg) 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 15.0 n/a n/a n/a 0.0 2195.64 163.728 n/a n/a 100.376 22.5 72.82 0.0 1764.0 0.0 n/a 4334.064 8668.128
Tocopherol, beta (mg) 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.09 0.0 0.03 0.0 n/a n/a 0.12 0.24
Tocopherol, gamma (mg) 0.0 n/a n/a n/a 0.15 0.03 n/a n/a n/a 0.01 0.48 0.11 0.48 0.56 n/a n/a 1.81 3.62
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0.03 0.0 0.11 0.01 n/a n/a 0.15 0.3
Vitamin C (mg) 36.9 n/a n/a n/a 0.0 5.1 2.7 n/a 0.5 2.4 0.0 0.0 0.0 13.5 0.1 0.2 61.4 122.8
Thiamin (mg) 0.15 n/a n/a n/a 0.038 0.014 0.009 n/a 0.006 0.002 0.988 0.015 0.606 0.195 0.005 0.001 2.028 4.056
Riboflavin (mg) 0.056 n/a n/a n/a 0.25 0.034 0.012 n/a 0.007 0.002 0.613 0.106 0.25 0.075 0.021 0.002 1.428 2.856
Niacin (mg) 1.969 n/a n/a n/a 9.263 0.13 0.076 n/a 0.053 0.024 7.375 0.015 4.144 1.29 0.012 0.011 24.362 48.724
Pantothenic acid (mg) 0.563 n/a n/a n/a 0.7 0.013 0.012 n/a n/a 0.007 0.55 0.317 0.344 0.413 0.06 0.003 2.98 5.96
Vitamin B-6 (mg) 0.563 n/a n/a n/a 0.138 0.036 0.009 n/a n/a 0.002 0.05 0.031 0.075 0.06 0.005 0.002 0.969 1.938
Folate (mcg) 30.0 n/a n/a n/a 5.0 34.92 9.216 n/a 0.0 2.744 228.75 10.34 66.875 39.75 1.072 1.227 429.894 859.788
Vitamin B-12 (mcg) 0.0 n/a n/a n/a 6.19 0.0 0.0 n/a 0.0 0.0 0.0 0.28 0.22 0.0 0.06 0.0 6.75 13.5
Choline (mg) 22.7 n/a n/a n/a 109.8 3.2 0.8 n/a n/a 0.2 13.0 55.2 9.1 20.3 2.3 n/a 236.7 473.4
Folic acid (mcg) 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 192.5 0.0 51.25 0.0 0.0 0.0 243.75 487.5
Tryptophan (g) 0.056 n/a n/a n/a 0.313 0.007 0.003 n/a n/a 0.001 0.163 0.037 0.1 0.03 0.003 0.001 0.713 1.426
Threonine (g) 0.15 n/a n/a n/a 1.488 0.022 0.01 n/a n/a 0.002 0.35 0.123 0.269 0.15 0.021 0.002 2.586 5.172
Isoleucine (g) 0.15 n/a n/a n/a 1.338 0.027 0.012 n/a n/a 0.002 0.45 0.147 0.338 0.143 0.029 0.002 2.636 5.272
Leucine (g) 0.225 n/a n/a n/a 2.188 0.04 0.016 n/a n/a 0.004 0.888 0.24 0.6 0.233 0.054 0.003 4.488 8.976
Lysine (g) 0.244 n/a n/a n/a 2.463 0.031 0.013 n/a n/a 0.003 0.288 0.2 0.269 0.233 0.047 0.002 3.791 7.582
Methionine (g) 0.056 n/a n/a n/a 0.813 0.009 0.003 n/a n/a 0.001 0.225 0.084 0.144 0.06 0.015 0.001 1.41 2.82
Cystine (g) 0.056 n/a n/a n/a 0.225 0.007 n/a n/a n/a 0.0 0.275 0.059 0.175 0.023 0.005 0.0 0.826 1.652
Phenylalanine (g) 0.169 n/a n/a n/a 1.188 0.023 0.009 n/a n/a 0.003 0.65 0.15 0.413 0.143 0.029 0.002 2.777 5.554
Tyrosine (g) 0.15 n/a n/a n/a 1.038 0.02 0.007 n/a n/a 0.001 0.388 0.11 0.25 0.083 0.028 0.001 2.075 4.15
Valine (g) 0.225 n/a n/a n/a 1.538 0.029 0.012 n/a n/a 0.003 0.525 0.189 0.375 0.173 0.044 0.002 3.114 6.228
Arginine (g) 0.188 n/a n/a n/a 1.8 0.029 0.019 n/a n/a 0.002 0.525 0.18 0.344 0.308 0.015 0.002 3.411 6.822
Histidine (g) 0.094 n/a n/a n/a 0.763 0.011 0.004 n/a n/a 0.001 0.288 0.068 0.188 0.075 0.014 0.001 1.505 3.01
Alanine (g) 0.113 n/a n/a n/a 1.825 0.025 0.012 n/a n/a 0.004 0.413 0.163 0.3 0.173 0.023 0.002 3.051 6.102
Aspartic acid (g) 0.956 n/a n/a n/a 3.6 0.043 0.024 n/a n/a 0.005 0.55 0.293 0.481 0.36 0.043 0.005 6.36 12.72
Glutamic acid (g) 0.656 n/a n/a n/a 4.063 0.061 0.055 n/a n/a 0.005 4.35 0.37 2.575 0.533 0.104 0.004 12.775 25.55
Glycine (g) 0.113 n/a n/a n/a 1.763 0.023 0.013 n/a n/a 0.003 0.463 0.095 0.306 0.135 0.012 0.002 2.927 5.854
Proline (g) 0.131 n/a n/a n/a 1.213 0.02 0.017 n/a n/a 0.004 1.5 0.112 0.856 0.128 0.063 0.002 4.045 8.09
Serine (g) 0.169 n/a n/a n/a 1.263 0.018 0.012 n/a n/a 0.003 0.65 0.213 0.413 0.128 0.034 0.002 2.902 5.804
Cholesterol (mg) 0.0 n/a n/a n/a 102.5 0.0 0.0 n/a 0.0 0.0 0.0 93.06 0.0 0.0 1.991 0.0 197.551 395.102
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.056 n/a n/a n/a 1.063 0.011 0.004 n/a 0.025 0.002 0.2 0.682 0.75 0.053 0.322 0.002 3.169 6.338
Phytosterols (mg) 9.375 n/a n/a n/a n/a 1.62 n/a n/a 1.15 0.09 n/a n/a 5.0 n/a n/a 0.117 17.352 34.704
Monounsaturated Fat (g) 0.0 n/a n/a n/a 1.113 0.002 0.004 n/a 0.34 0.005 0.113 0.838 0.638 0.023 0.136 0.0 3.211 6.422
Polyunsaturated (g) 0.075 n/a n/a n/a 1.688 0.031 0.01 n/a 0.044 0.002 0.513 0.299 1.288 0.135 0.014 0.005 4.102 8.204