Soupy Fish

1. Preheat oven to 200.C.

2. Line a baking tray with baking paper, place fish on the tray & drizzle with lemon juice.

3. Sprinkle with soup mix and cheese, season with black pepper.

4. Bake for 10 mins or until cheese melts & fish is cooked, sprinkle with parsley.

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Nutrient	Quantity
Total fats	19.9777 g
Protein	24.2337 g
Carbohydrates	8.4575 g
Energy	303.4183 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1947 g
Water	156.5726 g
Aspartic acid	1.0281 g
Calcium, Ca	441.98 mg
Lutein + zeaxanthin	1124.4 g
Fiber, total dietary	0.904 g
Carotene, beta	1061.5633 g
Niacin	1.5174 mg
Vitamin A, RAE	231.35 g
Arginine	0.5043 g
Riboflavin	0.3572 mg
Fatty acids, total polyunsaturated 15:0	0.0008 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0073 g
Glutamic acid	3.5456 g
Sodium, Na	816.1633 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5591 g
Total lipid (fat)	19.9777 g
Manganese, Mn	0.0479 mg
Fructose	0.8947 g
Proline	1.4601 g
Fatty acids, total saturated 16:0	6.2454 g
Fatty acids, total saturated 8:0	0.1667 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0098 g
Sucrose	0.3497 g
Choline, total	46.353 mg
Sugars, total	2.5571 g
Serine	0.7832 g
Fatty acids, total saturated 10:0	0.422 g
Fatty acids, total saturated 18:0	2.2105 g
Fatty acids, total saturated 20:4 undifferentiated	0.0234 g
Vitamin B-6	0.2214 mg
Selenium, Se	17.4488 g
Ash	4.6 g
Vitamin D	14.175 IU
Fatty acids, total saturated 18:1 undifferentiated	4.5634 g
Pantothenic acid	1.3536 mg
Phenylalanine	0.7627 g
Copper, Cu	0.1823 mg
Thiamin	0.1103 mg
Retinol	143.1 g
Methionine	0.4026 g
Iron, Fe	2.1443 mg
Carbohydrate, by difference	8.4575 g
Phosphorus, P	360.3317 mg
Folate, total	77.7167 g
Tocopherol, gamma	0.106 mg
Fatty acids, total saturated 4:0	0.4441 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0104 g
Alanine	0.4737 g
Cholesterol	73.125 mg
Valine	1.0847 g
Fatty acids, total saturated 18:2 undifferentiated	0.4094 g
Glycine	0.303 g
Glucose (dextrose)	0.8052 g
Fatty acids, total saturated 14:0	2.2323 g
Zinc, Zn	2.5002 mg
Isoleucine	0.7823 g
Fatty acids, total saturated 12:0	0.3322 g
Fatty acids, total polyunsaturated	0.6584 g
Fatty acids, total saturated 14:1	0.0016 g
Leucine	1.3361 g
Vitamin A, IU	2221.355 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0054 g
Folate, DFE	77.7167 g
Tryptophan	0.2196 g
Vitamin C, total ascorbic acid	58.076 mg
Phytosterols	1 mg
Fatty acids, total polyunsaturated 18:1 c	0.0033 g
Fatty acids, total saturated 6:0	0.2437 g
Tyrosine	0.8905 g
Vitamin B-12	1.2735 g
Vitamin K (phylloquinone)	329.665 g
Fatty acids, total saturated	12.7177 g
Histidine	0.5238 g
Fatty acids, total monounsaturated	5.3537 g
Threonine	0.5543 g
Folate, food	77.7167 g
Vitamin D (D2 + D3)	0.3375 g
Cryptoxanthin, beta	3.2533 g
Vitamin D3 (cholecalciferol)	0.3375 g
Vitamin E (alpha-tocopherol)	0.6658 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0148 g
Magnesium, Mg	39.405 mg
Lysine	1.2863 g
Potassium, K	470.8733 mg
Cystine	0.075 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	0.33 cup	17.8933	5.612	0.1952
Parsley	0.33 cup	7.2	1.266	0.158
Cheese	0.5 cup	238.275	1.5795	19.3995
white fish fillet	4	40.05	0	0.225
creamy chicken soup powder	45 g	40.05	0	0.225