🧪 Nutrition Facts
- Calories 278.8
- Total Fat 3.5 g
- Saturated Fat 1.0 g
- Cholesterol 24.2 mg
- Sodium 509.0 mg
- Potassium 521.2 mg
- Total Carbohydrate 48.0 g
- Dietary Fiber 2.1 g
- Sugars 11.0 g
- Protein 14.0 g
- Vitamin A 100.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 30.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 51.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 278.8 calories per serving (1 Serving (303.0g)), Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 48.0g per serving (68.7% of calories), with a good 2.1g of dietary fiber.
📝 Ingredients
Seasoned Rice (cooked Rice [water, White Rice], Red Bell Peppers, Spinach, Olive Oil, Mustard Powder Blend [dried Dijon Mustard {distilled Vinegar, Mustard, Salt, White Wine, Citric Acid, Tartaric Acid, Spices}, Maltodextrin, Modified Food Starch, Natural Flavor], Garlic Powder, Natural Flavor, Potassium Chloride), Breaded Lemon Pepper Fish (pollock, Enriched Wheat Flour [bleached and Unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Canola Oil, Sugar, Salt, Yellow Corn Flour, Dried Garlic, Modified Corn Starch, Dried Onion, Whey, Spices, Citric Acid, Yeast Extract, Yeast, Natural Flavors, Maltodextrin, Lemon Peel, Soy Flour, Soybean Oil, Gum Arabic, Guar Gum, Annatto [color], Sodium Caseinate, Sodium Bicarbonate, Dextrose, Buttermilk, Cream, Turmeric Extract [color], Caramel Color, Extractives of Paprika), Broccoli, Apples (citric Acid and Ascorbic Acid to Retain Color), Water, Brown Sugar, Modified Food Starch, Cream, Acetylated Monoglycerides, Salt, Alcohol, Natural Flavors.
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Monoglycerides, Acetylated Monoglycerides, Guar Gum, Gum Arabic, Modified Food Starch, Modified Corn Starch
Flavour Enhancers: Yeast Extract
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 278.8 kcal | 13.9% |
| Total Fat | 3.5 g | 5% |
| Saturated Fat | 1.0 g | 5% |
| Cholesterol | 24.2 mg | 8% |
| Sodium | 509.0 mg | 22% |
| Total Carbohydrate | 48.0 g | 17% |
| Dietary Fiber | 2.1 g | 8% |
| Protein | 14.0 g | 28% |
| Vitamin C | 30.0 mg | 33% |
| Calcium | 51.5 mg | 4% |
| Iron | 1.0 mg | 6% |
| Potassium | 521.2 mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics accounts for 13.9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 68.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 278.8 calories in Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.1 min |
| Walking: 17 minutes per mile | 48.1 min |
| Cycling (Low Intensity) | 30.5 min |
| HIIT | 25.8 min |
| Spinning | 24.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics
Is Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics good for weight loss?
This meal works reasonably well for weight loss at under 280 calories per serving, with a solid 14g of protein to help keep you satisfied. The main consideration is the 48g of carbs paired with 11g of sugar, which comes primarily from the rice and apple dessert—you might feel hungry again fairly quickly despite the protein.
Is Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics good for muscle building?
The 14g of protein is modest for muscle building, and you'd likely need to pair this with additional protein sources or a protein supplement to meet typical post-workout requirements of 20-40g. The breaded fish does provide some amino acids, but the carb-to-protein ratio isn't ideal for maximizing muscle protein synthesis.
Is Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics good post-workout fuel?
This meal provides a decent carb-to-protein ratio of roughly 3:1, which can support glycogen replenishment and muscle recovery. However, the 14g of protein is on the lower end for optimal post-workout nutrition, so adding a protein shake or Greek yogurt would strengthen its recovery benefits.
Is Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics good fuel for endurance activities?
The 48g of carbs make this a reasonable pre-endurance activity meal, offering enough fuel for moderate efforts. The relatively low fat content and inclusion of whole vegetables with some fiber means it should digest without sitting too heavily in your stomach.
What should I watch out for with Lemon Pepper Fish Breaded White Fish on a Bed of Seasoned Rice with Broccoli, and Apple Dessert Classics?
The sodium content at 509mg is reasonable, but the apple dessert with added brown sugar and cream pushes the total sugar to 11g—be aware that a significant portion of your carbs come from simple sugars rather than complex carbohydrates. The breading on the fish also adds refined carbs and extra calories, so if you're watching your intake, removing or reducing the breading would help.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
