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Receta Baked Sole With Warm Wild Rice Salad - 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).
1/2 tsp freshly-grnd black pepper divided
4 x sole fillets - (3 to 4 ounce ea) or possibly other mild flaky white fish
2 x egg whites beaten lightly
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
4 servings in recipe 		wild rice
30.0g 		water
88.88g 		almonds
4.6g 		bran
4.83g 		flour
15.63g 		salt
0.75g 		egg whites
0.0g 		vinegar
3.75g 		olive oil
3.38g 		spinach
21.6g 		delicious apples
81.9g 		carrot
13.57g 		Total Per Serving Total for Recipe
Protein (g) 4.42 0.0 0.98 0.49 1.61 0.0 n/a 0.0 0.0 0.62 0.21 0.13 8.46 33.84
Total Fat (g) 0.32 0.0 2.27 0.16 0.15 0.0 n/a 0.0 3.38 0.08 0.14 0.03 6.54 26.16
Carbohydrates (g) 22.47 0.0 1.0 3.85 11.92 0.0 n/a 0.03 0.0 0.78 11.31 1.3 52.67 210.68
Ash (g) 0.46 0.09 0.14 0.2 0.07 0.75 n/a n/a 0.0 0.37 0.16 0.13 2.37 9.48
Calories (kcal) 107.1 0.0 26.45 14.981 56.875 0.0 n/a 0.788 29.835 4.968 42.588 5.565 289.149 1156.596
Starch (g) n/a n/a 0.03 2.35 n/a n/a n/a n/a n/a n/a 0.04 0.19 2.62 10.48
Sucrose (g) 0.2 n/a 0.17 0.6 n/a n/a n/a n/a n/a 0.02 1.7 0.49 3.17 12.68
Glucose (dextrose) (g) n/a n/a 0.01 0.1 n/a n/a n/a n/a n/a 0.02 1.99 0.08 2.2 8.8
Fructose (g) n/a n/a 0.0 0.11 n/a n/a n/a n/a n/a 0.03 4.83 0.07 5.05 20.2
Lactose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 0.0
Maltose (g) n/a n/a 0.0 0.02 n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.02 0.08
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 2.33 88.79 0.22 0.12 1.86 0.0 n/a 3.52 0.0 19.74 70.07 11.98 198.63 794.52
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.75 0.0 0.18 0.83 0.04 0.0 n/a 0.02 0.0 0.09 8.51 0.64 11.06 44.24
Galactose (g) n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.02 0.0 0.0 0.02 0.08
Dietary Fiber (g) 1.9 0.0 0.6 0.8 0.4 0.0 n/a 0.0 0.0 0.5 2.0 0.4 6.5 26.0
Calcium (mg) 6.3 2.666 12.144 2.175 2.344 0.18 n/a 0.263 0.034 21.384 4.914 4.479 56.882 227.528
Iron (mg) 0.59 0.0 0.17 3.27 0.73 0.0 n/a 0.01 0.02 0.59 0.1 0.04 5.51 22.04
Magnesium (mg) 53.1 0.889 12.328 9.182 3.438 0.008 n/a 0.188 0.0 17.064 4.095 1.629 101.919 407.676
Phosphorus (mg) 129.9 0.0 22.264 25.757 16.875 0.0 n/a 0.3 0.0 10.584 9.009 4.75 219.44 877.76
Potassium (mg) 128.1 0.0 32.43 30.445 16.719 0.06 n/a 2.738 0.034 120.528 87.633 43.432 462.118 1848.472
Sodium (mg) 2.1 3.555 0.046 39.288 0.313 290.685 n/a 0.188 0.068 17.064 0.819 9.365 363.49 1453.96
Zinc (mg) 1.79 0.01 0.14 3.11 0.11 0.0 n/a 0.0 0.0 0.11 0.03 0.03 5.34 21.36
Copper (mg) 0.156 0.009 0.046 0.026 0.022 0.0 n/a 0.0 0.0 0.028 0.025 0.007 0.319 1.276
Manganese (mg) 0.399 0.0 0.105 0.168 0.106 0.001 n/a n/a 0.0 0.194 0.033 0.019 1.025 4.1
Selenium (mcg) 0.8 0.0 0.1 0.4 5.3 0.0 n/a 0.0 0.0 0.2 0.0 0.0 6.9 27.6
Vitamin A, IU (IU) 5.7 0.0 0.046 85.584 0.0 0.0 n/a n/a 0.0 2025.432 44.226 2267.422 4428.409 17713.636
Retinol (mcg) 0.0 0.0 0.0 25.661 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 25.661 102.644
Vitamin A, RAE (mcg_RAE) 0.3 0.0 0.0 25.661 0.0 0.0 n/a 0.0 0.0 101.304 2.457 113.33 243.052 972.208
Beta Carotene (mcg) 3.3 0.0 0.046 n/a 0.0 0.0 n/a 0.0 0.0 1215.216 22.113 1124.482 2365.157 9460.628
Vitamin E (mg) 0.25 0.0 1.21 3.89 0.01 0.0 n/a 0.0 0.48 0.44 0.15 0.09 6.51 26.04
Vitamin D (IU) n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.136 0.136 0.544
Lutein + zeaxanthin (mcg) 66.0 0.0 0.046 n/a 2.813 0.0 n/a 0.0 0.0 2634.768 23.751 34.746 2762.123 11048.492
Tocopherol, beta (mg) n/a n/a 0.01 0.01 0.01 n/a n/a n/a 0.0 0.0 0.0 0.0 0.04 0.16
Tocopherol, gamma (mg) n/a n/a 0.03 0.12 0.06 n/a n/a n/a 0.03 0.04 0.0 0.0 0.27 1.08
Tocopherol, delta (mg) n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0.0 0.01 0.04
Vitamin C (mg) 0.0 0.0 0.0 11.6 0.0 0.0 n/a 0.0 0.0 6.1 3.8 0.8 22.2 88.8
Thiamin (mg) 0.036 0.0 0.01 0.228 0.123 0.0 n/a 0.0 0.0 0.017 0.016 0.01 0.44 1.76
Riboflavin (mg) 0.078 0.0 0.046 0.352 0.077 0.0 n/a 0.0 0.0 0.041 0.025 0.008 0.627 2.508
Niacin (mg) 2.019 0.0 0.156 4.377 0.922 0.0 n/a 0.0 0.0 0.156 0.074 0.133 7.836 31.344
Pantothenic acid (mg) 0.321 0.0 0.022 1.44 0.069 0.0 n/a n/a 0.0 0.015 0.049 0.037 1.952 7.808
Vitamin B-6 (mg) 0.117 0.0 0.006 0.329 0.006 0.0 n/a 0.0 0.0 0.043 0.033 0.019 0.553 2.212
Folate (mcg) 28.5 0.0 2.3 n/a 28.594 0.0 n/a 0.0 0.0 41.904 2.457 2.579 106.334 425.336
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 10.5 0.0 2.4 1.3 1.6 0.0 n/a 0.0 0.0 3.9 2.8 1.2 23.7 94.8
Folic acid (mcg) 0.0 0.0 0.0 n/a 24.063 0.0 n/a 0.0 0.0 0.0 0.0 0.0 24.063 96.252
Tryptophan (g) 0.054 n/a 0.01 0.007 0.02 0.0 n/a n/a 0.0 0.009 0.0 0.001 0.101 0.404
Threonine (g) 0.141 n/a 0.028 0.018 0.044 0.0 n/a n/a 0.0 0.026 0.008 0.026 0.29 1.16
Isoleucine (g) 0.186 n/a 0.032 0.016 0.056 0.0 n/a n/a 0.0 0.032 0.008 0.011 0.342 1.368
Leucine (g) 0.306 n/a 0.069 0.033 0.111 0.0 n/a n/a 0.0 0.048 0.008 0.014 0.588 2.352
Lysine (g) 0.189 n/a 0.027 0.007 0.036 0.0 n/a n/a 0.0 0.037 0.008 0.014 0.317 1.268
Methionine (g) 0.132 n/a 0.007 0.006 0.028 0.0 n/a n/a 0.0 0.011 0.0 0.003 0.187 0.748
Cystine (g) 0.051 n/a 0.009 0.01 0.034 0.0 n/a n/a 0.0 0.009 0.0 0.011 0.123 0.492
Phenylalanine (g) 0.216 n/a 0.052 0.022 0.081 0.0 n/a n/a 0.0 0.028 0.008 0.008 0.415 1.66
Tyrosine (g) 0.186 n/a 0.021 0.01 0.048 0.0 n/a n/a 0.0 0.024 0.0 0.005 0.294 1.176
Valine (g) 0.258 n/a 0.038 0.023 0.066 0.0 n/a n/a 0.0 0.035 0.008 0.01 0.436 1.744
Arginine (g) 0.342 n/a 0.113 0.019 0.066 0.0 n/a n/a 0.0 0.035 0.008 0.012 0.594 2.376
Histidine (g) 0.114 n/a 0.026 0.012 0.036 0.0 n/a n/a 0.0 0.013 0.008 0.005 0.214 0.856
Alanine (g) 0.249 n/a 0.047 0.022 0.052 0.0 n/a n/a 0.0 0.03 0.008 0.015 0.423 1.692
Aspartic acid (g) 0.426 n/a 0.134 0.047 0.069 0.0 n/a n/a 0.0 0.052 0.057 0.026 0.81 3.24
Glutamic acid (g) 0.771 n/a 0.313 0.137 0.544 0.0 n/a n/a 0.0 0.073 0.025 0.05 1.913 7.652
Glycine (g) 0.201 n/a 0.068 0.024 0.058 0.0 n/a n/a 0.0 0.028 0.008 0.007 0.393 1.572
Proline (g) 0.156 n/a 0.047 0.05 0.188 0.0 n/a n/a 0.0 0.024 0.008 0.007 0.48 1.92
Serine (g) 0.234 n/a 0.044 0.023 0.081 0.0 n/a n/a 0.0 0.022 0.008 0.007 0.419 1.676
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a 0.001 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.001 0.004
Saturated Fat (g) 0.048 0.0 0.172 0.021 0.025 0.0 n/a 0.0 0.466 0.013 0.025 0.005 0.774 3.096
Phytosterols (mg) n/a n/a n/a n/a n/a 0.0 n/a n/a 7.459 1.944 9.828 n/a 19.231 76.924
Monounsaturated Fat (g) 0.048 0.0 1.421 0.021 0.014 0.0 n/a 0.0 2.462 0.002 0.008 0.001 3.978 15.912
Polyunsaturated (g) 0.204 0.0 0.555 0.067 0.064 0.0 n/a 0.0 0.355 0.037 0.041 0.016 1.339 5.356