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Cerrar
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 x salt and freshly grnd black pepper
50 gm rocket leaves roughly minced
12 sm sheets filo pastry beaten egg for brushing
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
6 servings in recipe 		cod
231.0g 		salt
0.0g 		ricotta cheese
8.33g 		parmesan cheese
6.67g 		garlic garlic
0.44g 		herbs
4.73g 		olive oil
13.5g 		Total Per Serving Total for Recipe
Protein (g) 41.14 n/a 0.94 2.56 0.03 0.04 0.0 44.72 268.32
Total Fat (g) 1.55 n/a 0.87 1.91 0.0 3.84 13.5 21.67 130.02
Carbohydrates (g) 0.0 n/a 0.34 0.27 0.14 0.0 0.0 0.76 4.56
Ash (g) 2.68 n/a n/a 0.54 0.01 0.1 0.0 3.32 19.92
Calories (kcal) 189.42 n/a 13.0 28.733 0.648 33.938 119.34 385.079 2310.474
Starch (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Glucose (dextrose) (g) n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Fructose (g) n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Lactose (g) n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Maltose (g) n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 187.62 n/a 6.09 1.39 0.25 0.75 0.0 196.1 1176.6
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 n/a 0.02 0.06 0.0 0.0 0.0 0.09 0.54
Galactose (g) n/a n/a n/a 0.01 n/a n/a n/a 0.01 0.06
Dietary Fiber (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Calcium (mg) 36.96 n/a 20.0 73.933 0.787 1.136 0.135 132.952 797.712
Iron (mg) 0.88 n/a 0.03 0.06 0.01 0.0 0.08 1.06 6.36
Magnesium (mg) 73.92 n/a 1.083 2.533 0.109 0.095 0.0 77.74 466.44
Phosphorus (mg) 468.93 n/a 14.167 48.6 0.666 1.136 0.0 533.498 3200.988
Potassium (mg) 954.03 n/a 9.583 8.333 1.744 1.136 0.135 974.962 5849.772
Sodium (mg) 124.74 n/a 8.667 101.933 0.074 27.264 0.27 262.948 1577.688
Zinc (mg) 1.04 n/a 0.1 0.26 0.01 0.0 0.0 1.41 8.46
Copper (mg) 0.069 n/a 0.003 0.016 0.001 0.0 0.0 0.089 0.534
Manganese (mg) 0.046 n/a n/a 0.006 0.007 0.0 0.0 0.059 0.354
Selenium (mcg) 76.5 n/a 1.3 1.2 0.1 0.0 0.0 79.1 474.6
Vitamin A, IU (IU) 92.4 n/a n/a 29.467 0.039 118.286 0.0 240.192 1441.152
Retinol (mcg) 27.72 n/a 9.25 7.8 0.0 31.761 0.0 76.531 459.186
Vitamin A, RAE (mcg_RAE) 27.72 n/a 9.5 8.0 0.0 32.376 0.0 77.596 465.576
Beta Carotene (mcg) 0.0 n/a 2.167 2.067 0.022 7.479 0.0 11.734 70.404
Vitamin E (mg) 1.48 n/a 0.01 0.02 0.0 0.11 1.94 3.55 21.3
Vitamin D (IU) 101.64 n/a n/a n/a n/a 2.651 n/a 104.291 625.746
Lycopene (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 n/a 0.0 0.0 0.07 0.0 0.0 0.07 0.42
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a 0.0 0.01 0.01 0.06
Tocopherol, gamma (mg) 0.0 n/a n/a n/a n/a 0.0 0.11 0.11 0.66
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0
Vitamin C (mg) 2.3 n/a 0.0 0.0 0.1 0.0 0.0 2.4 14.4
Thiamin (mg) 0.185 n/a 0.002 0.002 0.001 0.0 0.0 0.19 1.14
Riboflavin (mg) 0.162 n/a 0.016 0.033 0.0 0.001 0.0 0.212 1.272
Niacin (mg) 4.759 n/a 0.008 0.007 0.003 0.002 0.0 4.778 28.668
Pantothenic acid (mg) 0.347 n/a n/a 0.022 0.003 0.005 0.0 0.376 2.256
Vitamin B-6 (mg) 0.578 n/a 0.003 0.003 0.005 0.0 0.0 0.589 3.534
Folate (mcg) 16.17 n/a 1.0 0.667 0.013 0.142 0.0 17.992 107.952
Vitamin B-12 (mcg) 2.1 n/a 0.03 0.15 0.0 0.01 0.0 2.29 13.74
Choline (mg) 150.6 n/a 1.4 1.0 0.1 0.9 0.0 154.1 924.6
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.462 n/a n/a 0.035 0.0 0.0 0.0 0.497 2.982
Threonine (g) 1.802 n/a n/a 0.097 0.001 0.002 0.0 1.902 11.412
Isoleucine (g) 1.894 n/a n/a 0.131 0.001 0.002 0.0 2.029 12.174
Leucine (g) 3.35 n/a n/a 0.248 0.001 0.004 0.0 3.603 21.618
Lysine (g) 3.788 n/a n/a 0.199 0.001 0.003 0.0 3.992 23.952
Methionine (g) 1.224 n/a n/a 0.068 0.0 0.001 0.0 1.294 7.764
Cystine (g) 0.439 n/a n/a 0.008 0.0 0.0 0.0 0.448 2.688
Phenylalanine (g) 1.617 n/a n/a 0.139 0.001 0.002 0.0 1.758 10.548
Tyrosine (g) 1.386 n/a n/a 0.155 0.0 0.002 0.0 1.544 9.264
Valine (g) 2.125 n/a n/a 0.168 0.001 0.003 0.0 2.297 13.782
Arginine (g) 2.472 n/a n/a 0.105 0.003 0.001 0.0 2.581 15.486
Histidine (g) 1.201 n/a n/a 0.073 0.0 0.001 0.0 1.275 7.65
Alanine (g) 2.495 n/a n/a 0.077 0.001 0.001 0.0 2.574 15.444
Aspartic acid (g) 4.204 n/a n/a 0.178 0.002 0.003 0.0 4.387 26.322
Glutamic acid (g) 6.145 n/a n/a 0.58 0.004 0.009 0.0 6.737 40.422
Glycine (g) 1.987 n/a n/a 0.051 0.001 0.001 0.0 2.039 12.234
Proline (g) 1.455 n/a n/a 0.308 0.0 0.004 0.0 1.768 10.608
Serine (g) 1.686 n/a n/a 0.153 0.001 0.002 0.0 1.842 11.052
Cholesterol (mg) 99.33 n/a 3.417 5.867 0.0 10.177 0.0 118.79 712.74
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.3 n/a 0.551 1.153 0.0 2.432 1.864 6.301 37.806
Phytosterols (mg) n/a n/a n/a n/a n/a n/a 29.835 29.835 179.01
Monounsaturated Fat (g) 0.208 n/a 0.248 0.559 0.0 0.995 9.85 11.859 71.154
Polyunsaturated (g) 0.531 n/a 0.027 0.078 0.001 0.144 1.42 2.201 13.206