Pan Seared Sole w/ Lemon-Caper Sauce

  NUTRITION FACTS INFORMATION  

Amounts per 1 serving (217.8g)

Calorie Information
Amounts Per Selected Serving %CR* %DV**
Calories 277 (1160 kJ)   14%
   From Carbohydrate 8 (34 kJ) 3%  
   From Fat 181 (758 kJ) 65%  
   From Protein 88 (368 kJ) 32%  
   From Alcohol 0 (0 kJ) 0%  

Carbohydrates
Amounts Per Selected Serving %DV
Total Carbohydrate 2.9 g 1%
   Dietary Fiber 0.9 g 4%
   Starch 0 g  
   Sugars 0.8 g  
      Sucrose 0 mg  
      Glucose 0 mg  
      Fructose 0 mg  
      Lactose 0 mg  
      Maltose 0 mg  
      Galactose 0 mg  
Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 20.7 g 32%
   Saturated Fat 11.8 g 59%
      4:00 692 mg  
      6:00 430.5 mg  
      8:00 255.3 mg  
      10:00 547.4 mg  
      12:00 564.7 mg  
      13:00 0 mg  
      14:00 1737.3 mg  
      15:00 11.4 mg  
      16:00 5131.5 mg  
      17:00 125 mg  
      18:00 2233.5 mg  
      20:00 31.2 mg  
      22:00 0 mg  
      24:00:00 1.6 mg  
   Monounsaturated Fat 5.4 g  
      14:01 0 mg  
      15:01 0 mg  
      16:1 undifferentiated 353.3 mg  
      16:1 c 349.6 mg  
      16:1 t 3.3 mg  
      17:01 44 mg  
      18:1 undifferentiated 4870.8 mg  
      18:1 c 4212.5 mg  
      18:1 t 651.1 mg  
      18:1-11t (18:1t n-7) 0 mg  
      20:1 119.3 mg  
      22:1 undifferentiated 1.6 mg  
      22:1 c 0 mg  
      22:1 t 1.6 mg  
      24:1 c 0 mg  
   Polyunsaturated Fat 1.3 g  
      18:2 n-6 c,c 534.7 mg  
      18:2 CLAs 57.3 mg  
      18:2 t,t 0 mg  
      18:2 i 63.5 mg  
      18:2 t not further defined 1.6 mg  
      18:3 n-3, c,c,c 95.3 mg  
      18:3 n-6, c,c,c 1.6 mg  
      18:3 i 0 mg  
      18:4 19.6 mg  
      20:2 n-6 c,c 8.2 mg  
      20:3 undifferentiated 11.4 mg  
      20:3 n-3 8.2 mg  
      20:3 n-6 3.3 mg  
      20:4 undifferentiated 24.5 mg  
      20:4 n-6 0 mg  
      20:5 n-3 223.3 mg  
      21:5 0 mg  
      22:4 1.6 mg  
      22:5 n-3 45.7 mg  
      22:6 n-3 176 mg  
   Total trans fatty acids 0.7 g  
   Total trans-monoenoic fatty acids 0.7 g  
   Total trans-polyenoic fatty acids 0.1 g  
   Total Omega-3 fatty acids 563.9 mg  
   Total Omega-6 fatty acids 719.2 mg  
   Total Omega-9 fatty acids 5003.2 mg  
Sterols
Amounts Per Selected Serving %DV
Cholesterol 119.5 mg 40%
Phytosterols 2.1 mg  
   Campesterol 0 mg  
   Stigmasterol 0 mg  
   BetaSitosterol 0.9 mg  
Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 20.8 g 42%
   Tryptophan 265 mg  
   Threonine 961.7 mg  
   Isoleucine 1011.8 mg  
   Leucine 1789.6 mg  
   Lysine 2084.5 mg  
   Methionine 746.2 mg  
   Cystine 244.6 mg  
   Phenylalanine 836.8 mg  
   Tyrosine 789.6 mg  
   Valine 1073.4 mg  
   Arginine 1465.5 mg  
   Histidine 500.5 mg  
   Alanine 1263 mg  
   Aspartic acid 2266.4 mg  
   Glutamic acid 3505.2 mg  
   Glycine 1047.1 mg  
   Proline 811.4 mg  
   Serine 953.6 mg  
   Hydroxyproline 0 mg  
   Adjusted Protein 0 mg  
Vitamins
Amounts Per Selected Serving %DV
Vitamin A 602 IU 12%
   Retinol 160.2 mcg  
   Alpha Carotene 0.3 mcg  
   Beta Carotene 38.3 mcg  
   Beta Cryptoxanthin 5.8 mcg  
   Lycopene 0 mcg  
   Lutein+Zeaxanthin 3.2 mcg  
   Vitamin A, RAE 163.6 mcg  
Vitamin C 15.6 mg 26%
Vitamin D 197.1 IU 49%
   Vitamin D2 (ergocalciferol) 0 mcg  
   Vitamin D3 (cholecalciferol) 4.9 mcg  
   Vitamin D (D2 + D3) 4.9 mcg  
Vitamin E (Alpha Tocopherol) 1.6 mg 8%
   Beta Tocopherol 0 mg  
   Gamma Tocopherol 0 mg  
   Delta Tocopherol 0.4 mg  
   Vitamin E, added 0 mg  
Vitamin K 2.7 mcg 3%
   Menaquinone-4 0.3 mcg  
   Dihydrophylloquinone 0 mcg  
Thiamin 0 mg 3%
Riboflavin 0.1 mg 3%
Niacin 1.8 mg 9%
Vitamin B6 0.2 mg 9%
Folate 13 mcg 3%
   Food Folate 13 mcg  
   Folic Acid 0 mcg  
   Dietary Folate Equivalents 13 mcg  
Vitamin B12 1.9 mcg 31%
   Vitamin B-12, added 0 mcg  
Pantothenic Acid 0.4 mg 4%
Choline 111.7 mg  
Betaine 0.1 mg  
Minerals
Amounts Per Selected Serving %DV
Calcium 48.6 mg 5%
Iron 0.5 mg 3%
Magnesium 33.5 mg 8%
Phosphorus 421 mg 42%
Potassium 307.7 mg 7%
Sodium 763.7 mg 33%
Zinc 0.6 mg 4%
Copper 0.1 mg 3%
Manganese 0 mg 2%
Selenium 43.7 mcg 62%
Fluoride 0.6 mcg  

Other
Amounts Per Selected Serving %DV
Alcohol 0 g  
Water 170.8 g  
Ash 2.9 g  
Caffeine 0 mg  
Theobromine 0 mg  

*CR = Caloric Ratio (the percentage of the food's calories that are derived from carbohydrates, fats, protein and alcohol);
**DV = Percent Daily Values are based on a 2,000 calorie diet and are for adults or children aged 4 or older.
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