← All easy meals Ingredients Steps Nutrients Adapt an ingredient Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.
No authored ingredient swap for this meal yet. Choose another meal →
What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: pescatarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Fish, Eggs, Cereals containing gluten, Milk
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Vitamins, minerals and other values Isoleucine 1.6 g Known subtotal · 2 ingredient values missing Leucine 2.7 g Known subtotal · 2 ingredient values missing Lysine 2.7 g Known subtotal · 2 ingredient values missing Cystine 0.44 g Known subtotal · 2 ingredient values missing Valine 2 g Known subtotal · 2 ingredient values missing Arginine 2.2 g Known subtotal · 2 ingredient values missing Histidine 0.88 g Known subtotal · 2 ingredient values missing Serine 1.8 g Known subtotal · 2 ingredient values missing Tryptophan 0.4 g Known subtotal · 2 ingredient values missing Threonine 1.7 g Known subtotal · 2 ingredient values missing Methionine 0.93 g Known subtotal · 2 ingredient values missing Tyrosine 1.2 g Known subtotal · 2 ingredient values missing Alanine 2.1 g Known subtotal · 2 ingredient values missing Glycine 1.9 g Known subtotal · 2 ingredient values missing Proline 1.4 g Known subtotal · 2 ingredient values missing Sucrose 0.51 g Known subtotal · 2 ingredient values missing Glucose 0.78 g Known subtotal · 2 ingredient values missing Maltose 0 g Known subtotal · 2 ingredient values missing Fructose 0.53 g Known subtotal · 2 ingredient values missing Lactose 1.5 g Known subtotal · 2 ingredient values missing ALA 0.07 g Known subtotal · 3 ingredient values missing Fluoride 0.55 µg Known subtotal · 6 ingredient values missing Starch 36.1 g Known subtotal · 4 ingredient values missing Shop for this meal 1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.
Build a week & combine your list → Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Potato, skin on — FDC 170026 Potatoes, flesh and skin, raw Canned pink salmon, drained solids — FDC 175175 Fish, salmon, pink, canned, drained solids Egg, without shell (about 50 g each) — FDC 171287 Egg, whole, raw, fresh Rolled oats, dry — FDC 173904 Cereals, oats, regular and quick, not fortified, dry Olive oil — FDC 171413 Oil, olive, salad or cooking Plain nonfat Greek yogurt — FDC 170894 Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
Keep exploring 