⏱ 40 min totalBaked Sole in Fresh Tomato Sauce
Per 1 serving · 585 g · 10 ingredients
of a 2,000 cal day
- Protein24g28% of calories
- Carbs19g22% of calories
- Fat20g50% of calories
At a glance
One serving of Baked Sole in Fresh Tomato Sauce (585 g) has 331 calories, with 24 g of protein, 19 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (48% DV), dietary fiber (22% DV) and Vitamin C (80% DV). Keep an eye on sodium and cholesterol, which provide 34% and 24% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Dietary fiber22%
- Vitamin C80%
- Vitamin D30%
- Vitamin E37%
- Vitamin K31%
Good source of
10–19% of the daily value
- Vitamin A19%
- Thiamine15%
- Folate (B9)16%
- Pantothenic acid14%
- Calcium10%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium34%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large whole Tomatoes
1 tbsp Olive oil
1 cloves, minced Garlic- 🥄½ dash Salt
½ dash Black pepper- 🥄½ tsp Crushed red pepper flakes
1 fillet Flatfish
¼ fruit without seeds Lemon
5 olive Green olives
½ tsp Thyme
Directions
- 1
Rough chop the tomatoes and throw them into a pan with a couple of tablespoons of olive oil, minced garlic, salt, pepper, and a pinch of red pepper flakes.
- 2
Let cook down for about 15 minutes, and then purée the mixture, either with an immersion blender, a regular blender, or food processor. If you prefer a thicker sauce, cook the mixture longer.
- 3
Preheat oven to 400 degrees F. Spoon a thick layer of sauce into a baking pan. Lay out the fish on top of the sauce. Top with lemon slices, olives, and thyme. Sprinkle with salt and pepper, to taste.
- 4
Bake for about 15 minutes until the fish is done, and then run the pan under the broiler for a minute or two until it sizzles. Enjoy!
Vitamins & minerals
Amounts for 1 serving (585 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 72 mg | 80% |
| Vitamin D | 5 μg | 30% |
| Vitamin E | 5 mg | 37% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 2 μg | 76% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 133 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 2 mg | 21% |
| Potassium | 1,184 mg | 25% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 508 mg | 73% |
| Zinc | 1 mg | 11% |
| Copper | 0.4 mg | 39% |
| Manganese | 0.5 mg | 20% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 368 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,677 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 8 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 9,366 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 16 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 331 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Baked Sole in Fresh Tomato Sauce?
One serving of Baked Sole in Fresh Tomato Sauce (1 serving) has 331 calories, which works out to 57 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Baked Sole in Fresh Tomato Sauce high in protein?
It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Sole in Fresh Tomato Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Sole in Fresh Tomato Sauce?
790 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked Sole in Fresh Tomato Sauce?
9.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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