Baked Ocean Perch

1. Thaw and separate fillets.

2. Remove skin and place on a buttered baking dish.

3. Salt and pepper to taste.

4. Sprinkle with the spring onions.

5. Blend tomatoes, sugar and basil, spread over fish.

6. Drizzle with melted butter.

7. Bake at 450F for 10 minutes.

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Nutrient	Quantity
Total fats	36.7147 g
Protein	84.4003 g
Carbohydrates	36.7161 g
Energy	795.7524 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3052 g
Water	817.2731 g
Aspartic acid	8.6931 g
Calcium, Ca	437.3129 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0181 g
Lutein + zeaxanthin	766.6723 g
Fiber, total dietary	11.4128 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0136 g
Fatty acids, total saturated 22:0	0.0045 g
Carotene, beta	2120.6056 g
Niacin	10.8641 mg
Fatty acids, total saturated 18:4	0.0363 g
Vitamin A, RAE	253.4613 g
Fatty acids, total trans-polyenoic	0.0136 g
Arginine	6.2975 g
Riboflavin	0.6232 mg
Fatty acids, total trans-polyenoic 22:4	0.0045 g
Tocopherol, beta	0.0447 mg
Fatty acids, total polyunsaturated 15:0	0.0181 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.068 g
Fatty acids, total saturated 20:1	0.7342 g
Glutamic acid	15.3183 g
Sodium, Na	1371.5316 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4402 g
Total lipid (fat)	36.7147 g
Manganese, Mn	1.4658 mg
Fructose	6.1208 g
Proline	2.9582 g
Fatty acids, total saturated 16:0	3.3728 g
Fatty acids, total polyunsaturated 16:1 t	0.0091 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1225 g
Sucrose	2.2814 g
Choline, total	325.8259 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0091 g
Fatty acids, total polyunsaturated 18:1 t	0.0136 g
Sugars, total	14.4517 g
Serine	3.567 g
Fatty acids, total saturated 18:0	1.4563 g
Fatty acids, total saturated 20:4 undifferentiated	0.0408 g
Vitamin B-6	0.7892 mg
Selenium, Se	129.8386 g
Ash	10.8301 g
Vitamin D	217.7285 IU
Menaquinone-4	0.9072 g
Fatty acids, total saturated 18:1 undifferentiated	11.7301 g
Pantothenic acid	2.0618 mg
Phenylalanine	3.5919 g
Fatty acids, total polyunsaturated 22:1 c	0.127 g
Copper, Cu	1.3457 mg
Betaine	0.4477 mg
Fatty acids, total trans-polyenoic 15:1	0.0045 g
Thiamin	1.1265 mg
Retinol	54.4321 g
Methionine	2.5969 g
Iron, Fe	3.9921 mg
Carbohydrate, by difference	36.7161 g
Phosphorus, P	1690.1637 mg
Folate, total	178.3108 g
Tocopherol, gamma	0.5365 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2812 g
Fatty acids, total saturated 22:1 undifferentiated	0.1315 g
Lycopene	11495.5622 g
Alanine	4.7812 g
Cholesterol	235.8725 mg
Valine	4.0535 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0363 g
Fatty acids, total saturated 18:2 undifferentiated	12.9078 g
Glycine	3.8999 g
Carotene, alpha	451.2444 g
Glucose (dextrose)	5.5847 g
Fatty acids, total saturated 14:0	0.3444 g
Zinc, Zn	4.9316 mg
Isoleucine	3.8336 g
Fatty acids, total saturated 12:0	0.0091 g
Fatty acids, total polyunsaturated	14.3873 g
Fatty acids, total saturated 14:1	0.0091 g
Fatty acids, total polyunsaturated 17:1	0.0544 g
Leucine	6.5702 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0136 g
Tocotrienol, alpha	0.0447 mg
Vitamin A, IU	4134.3986 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0454 g
Folate, DFE	178.3108 g
Tryptophan	1.1173 g
Vitamin C, total ascorbic acid	64.6321 mg
Phytosterols	31.2744 mg
Fatty acids, total polyunsaturated 16:1 c	0.3402 g
Galactose	0.0006 g
Fatty acids, total polyunsaturated 18:1 c	0.8392 g
Fatty acids, total saturated 20:0	0.0091 g
Tyrosine	2.9874 g
Vitamin B-12	6.804 g
Vitamin K (phylloquinone)	73.925 g
Fatty acids, total saturated	5.4025 g
Histidine	1.8298 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0045 g
Fatty acids, total monounsaturated	13.1744 g
Threonine	3.7706 g
Folate, food	178.3108 g
Fatty acids, total polyunsaturated 17:0	0.0136 g
Vitamin D (D2 + D3)	5.4432 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0227 g
Cryptoxanthin, beta	0.1016 g
Vitamin D3 (cholecalciferol)	5.4432 g
Vitamin E (alpha-tocopherol)	5.9608 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.694 g
Fatty acids, total trans	0.0408 g
Fatty acids, total trans-monoenoic	0.0227 g
Magnesium, Mg	214.8609 mg
Lysine	7.1205 g
Potassium, K	2206.493 mg
Fatty acids, total polyunsaturated 24:1 c	0.0635 g
Cystine	0.9821 g
Fluoride, F	10.2759 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	0.5 teaspoon	9.177	2.2954	0
Salt	0	0	0	0
Butter	0.25 cup	342	15.714	28.8
Spring onion	3 tablespoons	5.76	1.3212	0.0342
Tomato	2	80.4198	17.3796	0.8936
black pepper	0	0	0	0
Basil	0.25 teaspoon	0.0508	0.0059	0.0014
perch	1 lb	358.3448	0	6.9855