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).
    (or possibly 10 to 12 ounce sole fillets)
    Salt and also
    Freshly-grnd black pepper to taste
    (or possibly freshly-squeezed lemon juice)
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 		pine nuts
12.99g 		sole
81.5g 		flour
31.25g 		salt
0.0g 		olive oil
13.5g 		tomatoes
67.8g 		parsley
7.13g 		wine
29.5g 		parsley
0.48g 		Total Per Serving Total for Recipe
Protein (g) 1.78 15.35 3.23 n/a 0.0 0.6 0.21 0.02 0.01 21.2 42.4
Total Fat (g) 8.88 0.97 0.31 n/a 13.5 0.14 0.06 0.0 0.0 23.86 47.72
Carbohydrates (g) 1.7 0.0 23.85 n/a 0.0 2.66 0.45 0.8 0.03 29.49 58.98
Ash (g) 0.34 0.98 0.15 n/a 0.0 0.34 0.16 0.07 0.01 2.04 4.08
Calories (kcal) 87.448 74.165 113.75 n/a 119.34 12.203 2.565 24.485 0.171 434.127 868.254
Starch (g) 0.19 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.19 0.38
Sucrose (g) 0.45 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.45 0.9
Glucose (dextrose) (g) 0.01 n/a n/a n/a n/a 0.85 n/a n/a n/a 0.86 1.72
Fructose (g) 0.01 n/a n/a n/a n/a 0.93 n/a n/a n/a 0.94 1.88
Lactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 3.1 0.0 3.1 6.2
Water (g) 0.3 64.43 3.73 n/a 0.0 64.07 6.25 25.54 0.42 164.73 329.46
Caffeine (mg) 0.0 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 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.47 0.0 0.08 n/a 0.0 1.78 0.06 0.23 0.0 2.63 5.26
Galactose (g) 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.5 0.0 0.8 n/a 0.0 0.8 0.2 0.0 0.0 2.4 4.8
Calcium (mg) 2.079 14.67 4.688 n/a 0.135 6.78 9.833 2.36 0.656 41.199 82.398
Iron (mg) 0.72 0.29 1.45 n/a 0.08 0.18 0.44 0.11 0.03 3.3 6.6
Magnesium (mg) 32.614 25.265 6.875 n/a 0.0 7.457 3.563 3.245 0.238 79.257 158.514
Phosphorus (mg) 74.714 149.96 33.75 n/a 0.0 16.271 4.133 5.9 0.276 285.003 570.006
Potassium (mg) 77.573 294.215 33.438 n/a 0.135 160.674 39.473 29.205 2.632 637.343 1274.686
Sodium (mg) 0.26 66.015 0.625 n/a 0.27 3.39 3.99 1.475 0.266 76.291 152.582
Zinc (mg) 0.84 0.37 0.22 n/a 0.0 0.12 0.08 0.04 0.01 1.66 3.32
Copper (mg) 0.172 0.024 0.044 n/a 0.0 0.041 0.011 0.003 0.001 0.295 0.59
Manganese (mg) 1.143 0.016 0.213 n/a 0.0 0.075 0.011 0.035 0.001 1.494 2.988
Selenium (mcg) 0.1 26.7 10.6 n/a 0.0 0.0 0.0 0.1 0.0 37.4 74.8
Vitamin A, IU (IU) 3.768 26.895 0.0 n/a 0.0 564.732 600.21 0.0 40.014 1235.62 2471.24
Retinol (mcg) 0.0 8.15 0.0 n/a 0.0 0.0 0.0 0.0 0.0 8.15 16.3
Vitamin A, RAE (mcg_RAE) 0.13 8.15 0.0 n/a 0.0 28.474 29.996 0.0 2.0 68.75 137.5
Beta Carotene (mcg) 2.209 0.0 0.0 n/a 0.0 304.4 360.098 0.0 24.007 690.712 1381.424
Vitamin E (mg) 1.21 0.42 0.02 n/a 1.94 0.37 0.05 0.0 0.0 4.01 8.02
Vitamin D (IU) n/a 48.9 n/a n/a n/a n/a n/a n/a n/a 48.9 97.8
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 1744.365 0.0 0.0 0.0 1744.365 3488.73
Lutein + zeaxanthin (mcg) 1.169 0.0 5.625 n/a 0.0 83.388 396.221 0.0 26.415 512.818 1025.636
Tocopherol, beta (mg) 0.0 0.0 0.02 n/a 0.01 0.01 0.0 n/a 0.0 0.04 0.08
Tocopherol, gamma (mg) 1.45 0.0 0.12 n/a 0.11 0.08 0.04 n/a 0.0 1.8 3.6
Tocopherol, delta (mg) 0.0 0.0 0.01 n/a 0.0 0.0 0.0 n/a 0.0 0.01 0.02
Vitamin C (mg) 0.1 1.4 0.0 n/a 0.0 8.6 9.5 0.0 0.6 20.2 40.4
Thiamin (mg) 0.047 0.073 0.247 n/a 0.0 0.027 0.006 0.003 0.0 0.404 0.808
Riboflavin (mg) 0.03 0.065 0.153 n/a 0.0 0.014 0.007 0.006 0.0 0.275 0.55
Niacin (mg) 0.57 2.364 1.844 n/a 0.0 0.4 0.093 0.05 0.006 5.327 10.654
Pantothenic acid (mg) 0.04 0.408 0.138 n/a 0.0 0.061 0.029 0.012 0.002 0.688 1.376
Vitamin B-6 (mg) 0.012 0.171 0.013 n/a 0.0 0.054 0.006 0.015 0.0 0.271 0.542
Folate (mcg) 4.418 6.52 57.188 n/a 0.0 10.169 10.83 0.295 0.722 90.142 180.284
Vitamin B-12 (mcg) 0.0 1.24 0.0 n/a 0.0 0.0 0.0 0.0 0.0 1.24 2.48
Choline (mg) 7.3 53.0 3.3 n/a 0.0 4.5 0.9 1.5 0.1 70.5 141.0
Folic acid (mcg) 0.0 0.0 48.125 n/a 0.0 0.0 0.0 0.0 0.0 48.125 96.25
Tryptophan (g) 0.014 0.171 0.041 n/a 0.0 0.007 0.004 n/a 0.0 0.237 0.474
Threonine (g) 0.048 0.676 0.088 n/a 0.0 0.02 0.009 n/a 0.001 0.841 1.682
Isoleucine (g) 0.07 0.709 0.113 n/a 0.0 0.014 0.009 n/a 0.001 0.914 1.828
Leucine (g) 0.129 1.247 0.222 n/a 0.0 0.02 0.014 n/a 0.001 1.633 3.266
Lysine (g) 0.07 1.41 0.072 n/a 0.0 0.02 0.013 n/a 0.001 1.586 3.172
Methionine (g) 0.034 0.456 0.056 n/a 0.0 0.007 0.003 n/a 0.0 0.556 1.112
Cystine (g) 0.038 0.163 0.069 n/a 0.0 0.007 0.001 n/a 0.0 0.277 0.554
Phenylalanine (g) 0.068 0.603 0.163 n/a 0.0 0.047 0.011 n/a 0.001 0.892 1.784
Tyrosine (g) 0.066 0.522 0.097 n/a 0.0 0.007 0.006 n/a 0.0 0.698 1.396
Valine (g) 0.09 0.791 0.131 n/a 0.0 0.014 0.012 n/a 0.001 1.038 2.076
Arginine (g) 0.313 0.921 0.131 n/a 0.0 0.014 0.009 n/a 0.001 1.388 2.776
Histidine (g) 0.044 0.456 0.072 n/a 0.0 0.007 0.004 n/a 0.0 0.584 1.168
Alanine (g) 0.088 0.929 0.103 n/a 0.0 0.02 0.014 n/a 0.001 1.156 2.312
Aspartic acid (g) 0.169 1.573 0.138 n/a 0.0 0.095 0.021 n/a 0.001 1.996 3.992
Glutamic acid (g) 0.381 2.29 1.088 n/a 0.0 0.292 0.018 n/a 0.001 4.069 8.138
Glycine (g) 0.09 0.742 0.116 n/a 0.0 0.014 0.011 n/a 0.001 0.972 1.944
Proline (g) 0.087 0.546 0.375 n/a 0.0 0.014 0.015 n/a 0.001 1.038 2.076
Serine (g) 0.109 0.628 0.163 n/a 0.0 0.02 0.01 n/a 0.001 0.93 1.86
Cholesterol (mg) 0.0 39.12 0.0 n/a 0.0 0.0 0.0 0.0 0.0 39.12 78.24
Trans Fat (g) 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) 0.637 0.228 0.05 n/a 1.864 0.02 0.009 0.0 0.001 2.809 5.618
Phytosterols (mg) 18.321 n/a n/a n/a 29.835 4.746 0.356 n/a 0.024 53.282 106.564
Monounsaturated Fat (g) 2.438 0.187 0.028 n/a 9.85 0.02 0.021 0.0 0.001 12.546 25.092
Polyunsaturated (g) 4.427 0.269 0.128 n/a 1.42 0.054 0.009 0.0 0.001 6.308 12.616