1 serving of sole fillet with zucchini contains 150 Calories. The macronutrient breakdown is 15% carbs, 21% fat, and 63% protein. This is a good source of protein (42% of your Daily Value), potassium (15% of your Daily Value), and vitamin b6 (32% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Crushed red pepper flakes ⅛ tsp or 0.04g
Directions
- Place all ingredients in a large skillet. If necessary, add just enough water to completely cover fish.
- Bring mixture to a boil, reduce heat, cover, and simmer until fish is no longer opaque and flakes easily, 10-15 minutes.
Nutrition Facts
For 1 serving of sole fillet with zucchini (421g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 150 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 73mg | 24% |
| Sodium | 777mg | 34% |
| Carbs | 6g | 2% |
| Net carbs | 4g | |
| Fiber | 2g | 6% |
| Sugar | 4g | |
| Protein | 23g | |
| Calcium | 66mg | 7% |
| Iron | 1mg | 14% |
| Potassium | 707mg | 15% |
| Vitamin D | 5μg | 30% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 628μg | |
| Caffeine | 0mg | |
| Choline | 121mg | 22% |
| Copper | 0.1mg | 14% |
| Fluoride | 0.4μg | |
| Folate (B9) | 53μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 53mg | 13% |
| Manganese | 0.3mg | 15% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 480mg | 69% |
| Retinol | 16μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 44μg | 79% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 1226IU | |
| Vitamin A | 75μg | 8% |
| Vitamin B12 | 2μg | 81% |
| Vitamin B6 | 0.4mg | 32% |
| Vitamin C | 56mg | 63% |
| Vitamin D IU | 184IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 9μg | 7% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |