⏱ 25 min totalSole Fillet with Zucchini
Per 1 serving · 421 g · 6 ingredients
of a 2,000 cal day
- Protein23g63% of calories
- Carbs5.6g15% of calories
- Fat3.5g21% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
At a glance
One serving of Sole Fillet with Zucchini (421 g) has 150 calories, with 23 g of protein, 5.6 g of carbohydrates and 3.5 g of fat. Most of its energy comes from protein (63% of calories). It is high in protein (47% DV), Vitamin C (63% DV) and Vitamin D (30% DV). Keep an eye on sodium and cholesterol, which provide 34% and 24% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin C63%
- Vitamin D30%
- Niacin21%
- Vitamin B632%
- Vitamin B1281%
Good source of
10–19% of the daily value
- Vitamin E11%
- Riboflavin (B2)13%
- Folate (B9)13%
- Pantothenic acid13%
- Iron14%
- Potassium15%
Watch
20%+ of the daily value
- Sodium34%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 fillet Flatfish
½ medium Zucchini
½ cup Chicken broth
¼ stalk, medium Celery
¼ medium Red bell pepper- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
Directions
- 1
Place all ingredients in a large skillet. If necessary, add just enough water to completely cover fish.
- 2
Bring mixture to a boil, reduce heat, cover, and simmer until fish is no longer opaque and flakes easily, 10-15 minutes.
Vitamins & minerals
Amounts for 1 serving (421 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 75 μg | 8% |
| Vitamin C | 56 mg | 63% |
| Vitamin D | 5 μg | 30% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 2 μg | 81% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 121 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 1 mg | 14% |
| Potassium | 707 mg | 15% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 480 mg | 69% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.3 mg | 15% |
| Selenium | 44 μg | 79% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 628 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 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 | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 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 | 1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 150 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 18minCycling (moderate)
- 13minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Sole Fillet with Zucchini?
One serving of Sole Fillet with Zucchini (1 serving) has 150 calories, which works out to 36 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Is Sole Fillet with Zucchini high in protein?
Yes. It has 23 g of protein per serving, and 63% of its calories come from protein (16 g of protein per 100 calories).
Is Sole Fillet with Zucchini keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sole Fillet with Zucchini?
777 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sole Fillet with Zucchini?
4.1 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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