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).
Olive oil cooking spray
4 (4 ounce) boneless, skinless halibut fillets, rinsed and patted dry (or other lean thick white fish fillets)
2 teaspoons coarse-grain Dijon mustard
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 		olive oil
0.0g 		onion
24.75g 		thyme
0.27g 		rosemary
0.3g 		garlic
0.35g 		pepper
0.26g 		sea salt
0.75g 		cream
28.75g 		olive oil
3.38g 		worcestershire sauce
0.72g 		bulgur
70.0g 		spinach
10.8g 		garlic
0.65g 		lemon zest
0.5g 		tomatoes
28.21g 		lemon
7.69g 		Total Per Serving Total for Recipe
Protein (g) n/a 0.27 0.02 0.01 0.06 0.03 0.0 0.6 0.0 0.0 8.6 0.31 0.04 0.01 0.25 0.08 10.28 41.12
Total Fat (g) n/a 0.02 0.0 0.05 0.0 0.01 0.0 5.67 3.38 0.0 0.93 0.04 0.0 0.0 0.06 0.02 10.19 40.76
Carbohydrates (g) n/a 2.31 0.07 0.19 0.25 0.17 0.0 0.83 0.0 0.14 53.11 0.39 0.22 0.08 1.11 0.72 59.58 238.32
Ash (g) n/a 0.09 0.01 0.02 0.01 0.01 0.75 0.24 0.0 0.01 1.06 0.19 0.01 0.0 0.14 0.02 2.56 10.24
Calories (kcal) n/a 9.9 0.275 0.993 1.162 0.669 0.0 55.488 29.835 0.558 239.4 2.484 0.972 0.235 5.078 2.229 349.277 1397.108
Starch (g) n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Sucrose (g) n/a 0.25 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.01 n/a n/a 0.0 n/a 0.25 1.0
Glucose (dextrose) (g) n/a 0.49 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.01 n/a n/a 0.35 n/a 0.85 3.4
Fructose (g) n/a 0.32 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.02 n/a n/a 0.39 n/a 0.72 2.88
Lactose (g) n/a 0.0 n/a n/a n/a n/a n/a 1.01 n/a n/a n/a 0.0 n/a n/a 0.0 n/a 1.01 4.04
Maltose (g) n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0
Alcohol (g) n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) n/a 22.05 0.18 0.03 0.02 0.03 0.0 21.41 0.0 0.56 6.3 9.87 0.38 0.41 26.66 6.84 94.74 378.96
Caffeine (mg) n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 1.05 n/a n/a 0.09 0.0 0.0 1.01 0.0 0.07 0.29 0.05 0.01 0.02 0.74 0.19 3.51 14.04
Galactose (g) n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.01 n/a n/a 0.0 n/a 0.01 0.04
Dietary Fiber (g) n/a 0.4 0.0 0.1 0.0 0.1 0.0 0.0 0.0 0.0 12.8 0.2 0.0 0.1 0.3 0.2 14.4 57.6
Calcium (mg) n/a 5.693 1.102 3.84 0.28 1.147 0.18 31.625 0.034 0.765 24.5 10.692 1.181 0.67 2.821 1.998 86.527 346.108
Iron (mg) n/a 0.05 0.05 0.09 0.01 0.08 0.0 0.05 0.02 0.04 1.72 0.29 0.01 0.0 0.08 0.05 2.53 10.12
Magnesium (mg) n/a 2.475 0.435 0.66 0.203 0.509 0.008 2.875 0.0 0.093 114.8 8.532 0.163 0.075 3.103 0.615 134.546 538.184
Phosphorus (mg) n/a 7.178 0.288 0.21 1.46 0.454 0.0 33.063 0.0 0.429 210.0 5.292 0.998 0.06 6.77 1.23 267.431 1069.724
Potassium (mg) n/a 36.135 1.656 2.865 3.854 3.305 0.06 40.538 0.034 5.72 287.0 60.264 2.617 0.8 66.858 10.605 522.31 2089.24
Sodium (mg) n/a 0.99 0.024 0.15 0.091 0.116 290.685 23.0 0.068 7.007 11.9 8.532 0.111 0.03 1.411 0.154 344.268 1377.072
Zinc (mg) n/a 0.04 0.0 0.01 0.01 0.0 0.0 0.11 0.0 0.0 1.35 0.06 0.01 0.0 0.05 0.0 1.65 6.6
Copper (mg) n/a 0.01 0.002 0.002 0.001 0.003 0.0 0.006 0.0 0.001 0.238 0.014 0.002 0.0 0.017 0.003 0.298 1.192
Manganese (mg) n/a 0.032 0.005 0.006 0.002 0.015 0.001 0.003 0.0 n/a 2.135 0.097 0.011 n/a 0.031 0.002 2.339 9.356
Selenium (mcg) n/a 0.1 n/a 0.0 0.1 0.0 0.0 0.7 0.0 0.0 1.6 0.1 0.1 0.0 0.0 0.0 2.9 11.6
Vitamin A, IU (IU) n/a 0.495 12.923 9.384 0.0 0.785 0.0 165.6 0.0 0.565 6.3 1012.716 0.059 0.25 234.989 1.691 1445.756 5783.024
Retinol (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 46.0 0.0 0.007 0.0 0.0 0.0 0.0 0.0 0.0 46.007 184.028
Vitamin A, RAE (mcg_RAE) n/a 0.0 0.647 0.468 0.0 0.039 0.0 46.575 0.0 0.036 0.0 50.652 0.0 0.015 11.848 0.077 110.358 441.432
Beta Carotene (mcg) n/a 0.248 7.755 n/a 0.0 0.41 0.0 7.475 0.0 0.307 3.5 607.608 0.033 0.035 126.663 0.231 754.263 3017.052
Vitamin E (mg) n/a 0.0 n/a n/a 0.0 0.0 0.0 0.13 0.48 0.0 0.04 0.22 0.0 0.0 0.15 0.01 1.05 4.2
Vitamin D (IU) 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
Lycopene (mcg) n/a 0.0 n/a n/a 0.0 0.016 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 725.843 0.0 725.859 2903.436
Lutein + zeaxanthin (mcg) n/a 0.99 n/a n/a 0.0 0.538 0.0 0.0 0.0 0.343 154.0 1317.384 0.104 0.09 34.698 0.845 1508.993 6035.972
Tocopherol, beta (mg) n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.01 0.04
Tocopherol, gamma (mg) n/a 0.0 n/a n/a 0.0 0.01 n/a 0.01 0.03 n/a n/a 0.02 n/a n/a 0.03 n/a 0.1 0.4
Tocopherol, delta (mg) n/a 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0
Vitamin C (mg) n/a 1.8 0.4 0.2 0.1 0.1 0.0 0.3 0.0 0.1 0.0 3.0 0.2 0.6 3.6 4.1 14.5 58.0
Thiamin (mg) n/a 0.012 0.0 0.002 0.002 0.0 0.0 0.012 0.0 0.001 0.161 0.009 0.001 0.0 0.011 0.003 0.214 0.856
Riboflavin (mg) n/a 0.007 0.001 0.001 0.001 0.001 0.0 0.049 0.0 0.001 0.084 0.021 0.001 0.0 0.006 0.002 0.174 0.696
Niacin (mg) n/a 0.03 0.005 0.003 0.002 0.003 0.0 0.032 0.0 0.005 3.577 0.078 0.005 0.002 0.166 0.008 3.915 15.66
Pantothenic acid (mg) n/a 0.03 0.001 n/a n/a n/a 0.0 0.098 0.0 n/a 0.735 0.008 0.004 0.002 0.025 0.015 0.917 3.668
Vitamin B-6 (mg) n/a 0.03 0.001 0.005 0.01 0.001 0.0 0.017 0.0 0.0 0.238 0.022 0.008 0.001 0.023 0.006 0.362 1.448
Folate (mcg) n/a 4.703 0.122 0.921 0.007 0.026 0.0 2.013 0.0 0.057 18.9 20.952 0.02 0.065 4.232 0.845 52.862 211.448
Vitamin B-12 (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.08 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.08 0.32
Choline (mg) n/a 1.5 n/a n/a 0.2 0.0 0.0 5.5 0.0 0.0 19.7 1.9 0.2 0.0 1.9 0.4 31.4 125.6
Folic acid (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) n/a 0.002 0.0 n/a 0.001 n/a 0.0 0.012 0.0 n/a 0.133 0.004 0.0 n/a 0.003 n/a 0.156 0.624
Threonine (g) n/a 0.005 0.0 n/a 0.002 n/a 0.0 0.035 0.0 n/a 0.245 0.013 0.001 n/a 0.008 n/a 0.309 1.236
Isoleucine (g) n/a 0.002 0.001 n/a 0.002 n/a 0.0 0.04 0.0 n/a 0.322 0.016 0.001 n/a 0.006 n/a 0.391 1.564
Leucine (g) n/a 0.007 0.001 n/a 0.004 n/a 0.0 0.078 0.0 n/a 0.581 0.024 0.002 n/a 0.008 n/a 0.705 2.82
Lysine (g) n/a 0.01 0.0 n/a 0.002 n/a 0.0 0.066 0.0 n/a 0.238 0.018 0.002 n/a 0.008 n/a 0.345 1.38
Methionine (g) n/a 0.0 n/a n/a 0.001 n/a 0.0 0.02 0.0 n/a 0.133 0.005 0.001 n/a 0.003 n/a 0.163 0.652
Cystine (g) n/a 0.0 n/a n/a 0.001 n/a 0.0 0.009 0.0 n/a 0.203 0.004 0.0 n/a 0.003 n/a 0.22 0.88
Phenylalanine (g) n/a 0.007 n/a n/a 0.002 n/a 0.0 0.037 0.0 n/a 0.406 0.014 0.001 n/a 0.02 n/a 0.487 1.948
Tyrosine (g) n/a 0.002 n/a n/a 0.001 n/a 0.0 0.037 0.0 n/a 0.252 0.012 0.001 n/a 0.003 n/a 0.308 1.232
Valine (g) n/a 0.005 0.001 n/a 0.002 n/a 0.0 0.049 0.0 n/a 0.385 0.017 0.002 n/a 0.006 n/a 0.467 1.868
Arginine (g) n/a 0.025 n/a n/a 0.006 n/a 0.0 0.029 0.0 n/a 0.406 0.017 0.004 n/a 0.006 n/a 0.492 1.968
Histidine (g) n/a 0.002 n/a n/a 0.001 n/a 0.0 0.023 0.0 n/a 0.203 0.006 0.001 n/a 0.003 n/a 0.24 0.96
Alanine (g) n/a 0.005 n/a n/a 0.001 n/a 0.0 0.029 0.0 n/a 0.308 0.015 0.001 n/a 0.008 n/a 0.367 1.468
Aspartic acid (g) n/a 0.022 n/a n/a 0.005 n/a 0.0 0.063 0.0 n/a 0.441 0.026 0.003 n/a 0.039 n/a 0.6 2.4
Glutamic acid (g) n/a 0.064 n/a n/a 0.007 n/a 0.0 0.164 0.0 n/a 2.716 0.037 0.005 n/a 0.121 n/a 3.115 12.46
Glycine (g) n/a 0.007 n/a n/a 0.002 n/a 0.0 0.017 0.0 n/a 0.35 0.014 0.001 n/a 0.006 n/a 0.398 1.592
Proline (g) n/a 0.002 n/a n/a 0.001 n/a 0.0 0.075 0.0 n/a 0.896 0.012 0.001 n/a 0.006 n/a 0.992 3.968
Serine (g) n/a 0.005 n/a n/a 0.002 n/a 0.0 0.046 0.0 n/a 0.406 0.011 0.001 n/a 0.008 n/a 0.479 1.916
Cholesterol (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 14.95 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 14.95 59.8
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) n/a 0.01 0.001 0.022 0.0 0.003 0.0 3.309 0.466 0.0 0.161 0.006 0.001 0.0 0.008 0.003 3.991 15.964
Phytosterols (mg) n/a 3.713 n/a 0.174 0.028 0.242 0.0 n/a 7.459 n/a n/a 0.972 n/a 0.175 1.975 n/a 14.736 58.944
Monounsaturated Fat (g) n/a 0.002 0.0 0.009 0.0 0.003 0.0 1.458 2.462 0.0 0.119 0.001 0.0 0.0 0.008 0.001 4.064 16.256
Polyunsaturated (g) n/a 0.005 0.001 0.007 0.001 0.003 0.0 0.242 0.355 0.0 0.378 0.018 0.002 0.0 0.023 0.007 1.042 4.168
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