⏱ 20 min totalFish Piccata
Per 1 serving · 218 g · 13 ingredients
of a 2,000 cal day
- Protein25g24% of calories
- Carbs9.4g9% of calories
- Fat31g67% of calories
At a glance
One serving of Fish Piccata (218 g) has 414 calories, with 25 g of protein, 9.4 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (50% DV), Vitamin E (21% DV) and Vitamin K (64% DV). Keep an eye on saturated fat and cholesterol, which provide 44% and 30% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Vitamin E21%
- Vitamin K64%
- Niacin42%
- Vitamin B637%
- Vitamin B12211%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin C19%
- Thiamine16%
- Riboflavin (B2)13%
- Folate (B9)10%
- Calcium10%
Watch
20%+ of the daily value
- Saturated fat44%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Rainbow trout- 🥄¼ dash Salt
¼ dash Black pepper
¼ tsp, leaves Oregano
¼ tsp Paprika
³⁄₁₆ tsp Garlic powder
¹⁄₁₆ cup All-purpose flour
¹⁄₁₆ cup Olive oil
¾ tbsp Butter
½ lemon yields Lemon juice
⅛ cup Vegetable broth
1 tbsp, drained Capers
¹⁄₁₆ cup Parsley
Directions
- 1
Season both sides of the fish with salt and pepper. Mix oregano, paprika, and garlic powder, then season the flesh side of the fish.
- 2
Coat the fish on both sides with flour, shaking off the excess.
- 3
Heat olive oil and about two-thirds of the butter in a large skillet over medium-high heat. Cook the fish for 2 to 3 minutes on each side until firm and flaky. Drain on paper towels.
- 4
Add the remaining butter to the same pan. Lower the heat, add lemon juice, vegetable broth, and capers. Cook briefly over medium heat.
- 5
Return the fish to the pan and spoon the sauce over it. Warm through briefly.
- 6
Garnish with chopped parsley and serve immediately.
Vitamins & minerals
Amounts for 1 serving (218 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 124 μg | 14% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 77 μg | 64% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 7 mg | 42% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 42 μg | 10% |
| Vitamin B12 | 5 μg | 211% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 96 mg | 10% |
| Iron | 2 mg | 24% |
| Potassium | 634 mg | 13% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 328 mg | 47% |
| Zinc | 1 mg | 13% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.2 mg | 10% |
| Selenium | 17 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 354 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.5 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 93 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Fish Piccata?
One serving of Fish Piccata (1 serving) has 414 calories, which works out to 190 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Fish Piccata high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 24% 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 Fish Piccata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fish Piccata?
410 mg per serving.
How much sugar is in Fish Piccata?
0.7 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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