White Fish and Cannellini Bean Bake
1 serving of white fish and cannellini bean bake contains 326 Calories. The macronutrient breakdown is 33% carbs, 6% fat, and 61% protein. This is a good source of protein (89% of your Daily Value), fiber (28% of your Daily Value), and potassium (30% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 40 minutes
Ingredients
Directions
- Preheat the oven to 390°F. Chop the red bell pepper and grate the lemon rind to obtain 1 tablespoon of zest.
- Place the cod fillets in a baking tray and season to taste. Sprinkle the navy beans over the fish, then top with the canned tomatoes, chopped bell pepper, lemon zest, and dried basil. Cover the tray and bake for 35 to 40 minutes.
Nutrition Facts
For 1 serving of white fish and cannellini bean bake (421g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 326 | |
| Fats | 2g | 3% |
| Saturated fats | 0.4g | 2% |
| Trans fats | 0g | |
| Cholesterol | 99mg | 33% |
| Sodium | 657mg | 29% |
| Carbs | 27g | 10% |
| Net carbs | 19g | |
| Fiber | 8g | 28% |
| Sugar | 2g | |
| Protein | 50g | |
| Calcium | 128mg | 13% |
| Iron | 4mg | 45% |
| Potassium | 1419mg | 30% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 268μg | |
| Caffeine | 0mg | |
| Choline | 183mg | 33% |
| Copper | 0.4mg | 47% |
| Fluoride | 2μg | |
| Folate (B9) | 91μg | 23% |
| Lycopene | 1206μg | |
| Magnesium | 135mg | 32% |
| Manganese | 1mg | 22% |
| Niacin | 6mg | 36% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 627mg | 90% |
| Retinol | 28μg | |
| Riboflavin (B2) | 0.3mg | 19% |
| Selenium | 83μg | 151% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 49% |
| Vitamin A IU | 587IU | |
| Vitamin A | 52μg | 6% |
| Vitamin B12 | 2μg | 88% |
| Vitamin B6 | 1mg | 62% |
| Vitamin C | 42mg | 46% |
| Vitamin D IU | 83IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 11μg | 9% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 0.3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.5g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.3g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 8g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
