⏱ 30 min totalMediterranean Baked Sole Fillet
Per 1 serving · 183 g · 13 ingredients
of a 2,000 cal day
- Protein15g19% of calories
- Carbs5.5g7% of calories
- Fat26g74% of calories
- ✓ Keto-friendly
At a glance
One serving of Mediterranean Baked Sole Fillet (183 g) has 314 calories, with 15 g of protein, 5.5 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (30% DV), Vitamin D (22% DV) and Vitamin E (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 33% and 22% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Vitamin D22%
- Vitamin E24%
- Vitamin K36%
- Vitamin B1254%
- Phosphorus44%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin B614%
- Choline14%
- Iron15%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat33%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Olive oil
³⁄₁₆ lemon yields Lemon juice
½ tbsp Butter
⅓ shallot (medium) Shallots
½ clove Garlic
⅓ tbsp, drained Capers- 🥄³⁄₁₆ tsp Salt
⅛ tsp Black pepper
³⁄₁₆ tsp, ground Cumin seed
³⁄₁₆ tsp Garlic powder
4 oz Flatfish
1 medium Scallions
⅛ cup sprigs Dill
Directions
- 1
Preheat the oven to 375°F. Thinly slice the shallots and garlic. Halve the scallions lengthwise.
- 2
In a small bowl, whisk together the lemon juice, olive oil, and melted butter with a dash of salt. Stir in the shallots, garlic, and capers.
- 3
In another bowl, mix together the salt, pepper, cumin, and garlic powder. Season the fish fillets on both sides.
- 4
Place the fish fillets on a lightly-oiled large baking pan or dish. Pour the buttery lemon mixture over the fillets. Arrange the scallion halves on top.
- 5
Bake for 10-15 minutes, being careful to avoid overcooking.
- 6
Remove the fish fillets from the oven and garnish with the chopped fresh dill.
Vitamins & minerals
Amounts for 1 serving (183 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 72 μg | 8% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 3 μg | 22% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 44 μg | 36% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 25 μg | 6% |
| Vitamin B12 | 1 μg | 54% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 79 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 5% |
| Iron | 1 mg | 15% |
| Potassium | 314 mg | 7% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 310 mg | 44% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 7% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 109 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 | 0.3 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 59 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 314 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Mediterranean Baked Sole Fillet?
One serving of Mediterranean Baked Sole Fillet (1 serving) has 314 calories, which works out to 171 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Mediterranean Baked Sole Fillet high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 19% 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 Mediterranean Baked Sole Fillet keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Mediterranean Baked Sole Fillet?
801 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Baked Sole Fillet?
1.7 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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