White Fish and Cannellini Bean Bake
1 fillet of white fish and cannellini bean bake contains 322 Calories. The macronutrient breakdown is 31% carbs, 6% fat, and 63% protein. This is a good source of protein (89% of your Daily Value), fiber (24% of your Daily Value), and potassium (29% of your Daily Value).
- Makes
- 4 fillet
- Prep Time
- 10 minutes
- Cook Time
- 40 minutes
Ingredients
Directions
- Preheat oven to 200 C. Chop bell pepper and grate lemon rind.
- Place fish in a baking tray and season as you prefer. Sprinkle beans over the fish, then top with tomato, bell pepper, lemon rind and basil. Cover and bake for 35 - 40 minutes.
Nutrition Facts
For 1 fillet of white fish and cannellini bean bake (396g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 322 | |
| Fats | 2g | 3% |
| Saturated fats | 0.4g | 2% |
| Trans fats | 0g | |
| Cholesterol | 99mg | 33% |
| Sodium | 656mg | 29% |
| Carbs | 24g | 9% |
| Net carbs | 18g | |
| Fiber | 7g | 24% |
| Sugar | 2g | |
| Protein | 50g | |
| Calcium | 113mg | 11% |
| Iron | 3mg | 44% |
| Potassium | 1382mg | 29% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 268μg | |
| Caffeine | 0mg | |
| Choline | 183mg | 33% |
| Copper | 0.4mg | 40% |
| Fluoride | 2μg | |
| Folate (B9) | 91μg | 23% |
| Lycopene | 1206μg | |
| Magnesium | 132mg | 32% |
| Manganese | 1mg | 22% |
| Niacin | 6mg | 36% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 623mg | 89% |
| Retinol | 28μg | |
| Riboflavin (B2) | 0.2mg | 18% |
| Selenium | 83μg | 151% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 49% |
| Vitamin A IU | 579IU | |
| Vitamin A | 52μg | 6% |
| Vitamin B12 | 2μg | 87% |
| Vitamin B6 | 1mg | 58% |
| Vitamin C | 23mg | 25% |
| Vitamin D IU | 83IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 18% |
| Vitamin K | 11μg | 9% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 8g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
