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Pan-Sauted Rockfish With Capers - Recipe and Nutrition Facts
43

Pan-Sauted Rockfish With Capers Recipe

Pan-Sauted Rockfish With Capers has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin B12 and Vitamin D.

The food contains 1.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 31.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.

It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Pan-Sauted Rockfish With Capers has been given a composite ranking of 43, and in moderation.

Calorie Breakdown

 Calories from Protein69%
 Calories from Fat27%
 Calories from Carbs3%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin D
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Cholesterol

Diet Suitability

DietSuitability
Atkins DietAVERAGE
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A133 IU2.7%Mid 40%Average
Retinol15 mcg
Vitamin C3.4 mg5.7%Mid 40%Average
Vitamin D125.7 IU31.4%Top 10%Very High
Thiamin0 mg
Riboflavin0 mg
Niacin1.9 mg9.7%Mid 40%Average
Vitamin B60 mg
Folate10.2 mcg2.5%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.97 mcg16.2%Top 10%Very High
Pantothenic Acid0.49 mg4.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium15.5 mg1.6%Bottom 30%Low
Iron0.49 mg2.7%Mid 40%Average
Magnesium24.8 mg6.2%Top 30%High
Phosphorus172.8 mg17.3%Top 30%High
Potassium339.3 mg9.7%Top 10%Very High
Sodium211.2 mg8.8%Mid 40%Average
Zinc0.49 mg3.2%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium51.9 mcg74.2%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate0.73 g0.24%Bottom 10%Very Low
Dietary Fiber0.1 g0.39%Bottom 30%Low
Sugars0.2 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.2 g30.5%Top 10%Very High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine1.5 mg
Methionine0.5 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine1 mg
Arginine1 mg
Histidine0.5 mg
Alanine1 mg
Aspartic Acid1.5 mg
Glutamic Acid2.4 mg
Glycine0.5 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.7 g4.1%Bottom 30%Low
Saturated Fat1.2 g5.8%Mid 40%Average
Monounsaturated Fat1 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol1 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 201 Calories from Fat 49

% Daily Value *

Total Fat 5.5 g 8.5%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 92.6 mg 30.9%

Sodium 435.1 mg 18.1%

Total Carbohydrates 1.5 g 0.5%

Dietary Fiber 0.2 g0.8%

Sugars 0.4 g

Protein 31.4 g 62.8%

Vitamin A 5.5% Vitamin C 11.7%

Calcium 3.2% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/pan-saut-ed-rockfish-with-capers-461207 Embed Table:

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