⏱ 30 min totalHake with Hazelnuts and Capers
Per 1 serving · 137 g · 9 ingredients
of a 2,000 cal day
- Protein18g25% of calories
- Carbs3.1g4% of calories
- Fat22g70% of calories
- ✓ Keto-friendly
At a glance
One serving of Hake with Hazelnuts and Capers (137 g) has 276 calories, with 18 g of protein, 3.1 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (35% DV), Vitamin E (26% DV) and Vitamin K (58% DV). Keep an eye on saturated fat, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Vitamin E26%
- Vitamin K58%
- Vitamin B623%
- Vitamin B1233%
- Phosphorus31%
Good source of
10–19% of the daily value
- Thiamine14%
- Niacin13%
- Choline12%
- Iron17%
- Potassium10%
- Magnesium13%
Watch
20%+ of the daily value
- Saturated fat27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup, chopped Hazelnuts
¼ cloves, minced Garlic
½ tbsp, drained Capers
3 oz Atlantic cod
½ tbsp Red wine vinegar
¹⁄₁₆ cup Parsley
½ tbsp Olive oil
½ tbsp Butter- 🥄½ tbsp Water
Directions
- 1
Finely chop parsley.
- 2
Pulse hazelnuts in food processor until finely chopped.
- 3
Pat fish dry and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a large heavy skillet over medium-high heat until it shimmers. Saute fish, turning once, until golden and just cooked through, about 8 minutes total. Transfer to a platter.
- 4
Melt butter in skillet, then saute hazelnuts with garlic until nuts are golden brown, 1 to 2 minutes. Add vinegar and water, scraping up any brown bits, then remove from heat and stir in capers and parsley. Season with salt and pepper, then spoon over fish.
Vitamins & minerals
Amounts for 1 serving (137 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 75 μg | 8% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 69 μg | 58% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 1 mg | 17% |
| Potassium | 479 mg | 10% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 220 mg | 31% |
| Zinc | 1 mg | 7% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 40% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 206 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 58 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 276 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Hake with Hazelnuts and Capers?
One serving of Hake with Hazelnuts and Capers (1 serving) has 276 calories, which works out to 201 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Hake with Hazelnuts and Capers high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 25% 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.
Are Hake with Hazelnuts and Capers keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Hake with Hazelnuts and Capers?
155 mg per serving.
How much sugar is in Hake with Hazelnuts and Capers?
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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