Nutrition working
White Fish with Tomato, Olives and Barley: where the numbers come from
Each ingredient is matched to a record in the Australian food-composition data, that record's per-100 g values are scaled to the weight the recipe uses, the results are added, and the total is divided by 4 servings. This page shows all of it, so the estimate can be checked rather than taken on trust.
Per ingredient
| Ingredient | Weight | Composition record | Energy (kJ) | Energy (kcal) | Protein (g) | Carbohydrate (g) | Fibre (g) | Fat (g) | Sodium (mg) | Calcium (mg) | Potassium (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| White Fish | 600 g | F003956 — Fish, white flesh, raw, not further defined | 2706 (451/100 g) | 646.7 (107.8/100 g) | 115.2 (19.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 19.8 (3.3/100 g) | 450 (75/100 g) | 204 (34/100 g) | 2178 (363/100 g) |
| Pearl Barley | 220 g | F000379 — Barley, pearl, uncooked | 3132.8 (1424/100 g) | 748.8 (340.3/100 g) | 21.8 (9.9/100 g) | 133.3 (60.6/100 g) | 28.8 (13.1/100 g) | 6.8 (3.1/100 g) | 22 (10/100 g) | 61.6 (28/100 g) | 770 (350/100 g) |
| No-Added-Salt Canned Tomatoes | 400 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 316 (79/100 g) | 75.5 (18.9/100 g) | 3.6 (0.9/100 g) | 12 (3/100 g) | 4 (1/100 g) | 0 (0/100 g) | 40 (10/100 g) | 80 (20/100 g) | 876 (219/100 g) |
| Pitted Olives | 70 g | F006198 — Olive, green or black, drained | 607.6 (868/100 g) | 145.2 (207.5/100 g) | 1.5 (2.2/100 g) | 0 (0/100 g) | 2.2 (3.2/100 g) | 15.2 (21.7/100 g) | 1022 (1460/100 g) | 34.3 (49/100 g) | 47.6 (68/100 g) |
| Onion | 150 g | F006225 — Onion, mature, brown skinned, peeled, raw | 204 (136/100 g) | 48.8 (32.5/100 g) | 2 (1.3/100 g) | 8.7 (5.8/100 g) | 3.5 (2.3/100 g) | 0 (0/100 g) | 12 (8/100 g) | 34.5 (23/100 g) | 270 (180/100 g) |
| Garlic | 20 g | F004193 — Garlic, peeled, raw | 104.4 (522/100 g) | 25 (124.8/100 g) | 1.2 (6.1/100 g) | 2 (10.2/100 g) | 3.4 (16.9/100 g) | 0.6 (2.8/100 g) | 1.6 (8/100 g) | 6 (30/100 g) | 102 (510/100 g) |
| Olive Oil | 32 g | F006177 — Oil, olive | 1182.4 (3695/100 g) | 282.6 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 32 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Dried Oregano | 3 g | F006281 — Oregano, dried | 32.9 (1096/100 g) | 7.9 (262/100 g) | 0.3 (9/100 g) | 0.8 (26.4/100 g) | 1.3 (42.5/100 g) | 0.1 (4.3/100 g) | 0.8 (25/100 g) | 47.9 (1597/100 g) | 37.8 (1260/100 g) |
| Flat Leaf Parsley | 15 g | F006321 — Parsley, fresh, raw | 22.5 (150/100 g) | 5.4 (35.9/100 g) | 0.6 (3.9/100 g) | 0.2 (1.1/100 g) | 0.8 (5/100 g) | 0.1 (0.7/100 g) | 22.5 (150/100 g) | 18 (120/100 g) | 99 (660/100 g) |
| Lemon Juice | 20 g | F004726 — Juice, lemon | 22.2 (111/100 g) | 5.3 (26.5/100 g) | 0.1 (0.6/100 g) | 0.4 (1.8/100 g) | 0.4 (2/100 g) | 0 (0.1/100 g) | 0.6 (3/100 g) | 4 (20/100 g) | 28 (140/100 g) |
| Whole recipe | 8330.8 | 1991.1 | 146.3 | 157.4 | 44.3 | 74.6 | 1571.4 | 490.3 | 4408.4 | ||
| Per serving (÷ 4) | 2082.7 | 497.8 | 36.6 | 39.3 | 11.1 | 18.6 | 392.9 | 122.6 | 1102.1 | ||
Oxalate
43 mg per serving (173 mg for the whole recipe, divided by 4). This comes from the Oxalosis and Hyperoxaluria Foundation list rather than the Australian composition data above, which does not carry oxalate.
| Ingredient | Weight | Basis | mg per 100 g | Contributes (mg) |
|---|---|---|---|---|
| Pearl Barley | 220 g | weighed dry, ×2.414 to cooked | 10 | 53 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Pitted Olives | 70 g | as weighed | 37 | 26 |
| White Fish | 600 g | as weighed | 3 | 18 |
| Flat Leaf Parsley | 15 g | as weighed | 110 | 17 |
| Dried Oregano | 3 g | as weighed | 417 | 13 |
| Onion | 150 g | as weighed | 5 | 8 |
| Garlic | 20 g | as weighed | 9 | 2 |
| Olive Oil | 32 g | as weighed | 5 | 2 |
| Lemon Juice | 20 g | as weighed | 1 | 0 |
| Per serving (÷ 4) | 43 | |||
Oxalate in a plant moves with variety, ripeness, soil and cooking, and what you absorb depends on the calcium eaten in the same meal rather than on the figure alone. The full table and what it is worth.
Not counted
These lines contribute nothing to the figures above, because they carry no weight or no composition match. Finishing salt and pepper added to taste are deliberately excluded: the amount is the cook's, so counting it would be inventing a number.
- Ground black pepper, to taste
Why these records
Where a generic database item cannot represent an ingredient exactly, the choice is recorded with the ingredient rather than left to inference.
- White Fish
- Weighed raw as skinless boneless fillet before cooking; the not-further-defined raw record matches the ledger canonical and suits the unspecified mild white fish.
- Pearl Barley
- Recipe weighs 160 g pearl barley, rinsed, before cooking, so the uncooked record applies; the cooked record already includes absorbed water.
- No-Added-Salt Canned Tomatoes
- Ingredient name explicitly specifies no added salt, matching this record exactly; ledger key carried over verbatim from the published book.
- Pitted Olives
- Weighed drained from the jar or tin; ledger key carried over verbatim from the published book and it retains the brine sodium.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- Olive Oil
- Measured from the bottle, plain or extra-virgin; AUSNUT has a single olive oil record and the ledger key is carried over verbatim.
- Dried Oregano
- Weighed dry from the jar in 1-3 g amounts; ledger key carried over verbatim from the published book.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
What this is and is not
These figures match the ones shown on the recipe page exactly, because both come from this same arithmetic.
A composition database gives representative values for a food, not an analysis of your tin, your loaf or your cut of meat. Brands differ, produce varies, and yields change with how long something cooked and how hard it was drained. Treat every figure here as an estimate of the right order rather than a measurement, and where a number matters clinically, take it to whoever is managing your care. CERNERE publishes the working so it can be argued with, not to imply a precision food does not have.
