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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, 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 Retinol 17.4 µg Known subtotal · 1 ingredient value missing Isoleucine 0.95 g Known subtotal · 2 ingredient values missing Leucine 1.8 g Known subtotal · 2 ingredient values missing Lysine 1.9 g Known subtotal · 2 ingredient values missing Cystine 0.24 g Known subtotal · 2 ingredient values missing Valine 1.1 g Known subtotal · 2 ingredient values missing Arginine 1.3 g Known subtotal · 2 ingredient values missing Histidine 0.62 g Known subtotal · 2 ingredient values missing Serine 0.9 g Known subtotal · 2 ingredient values missing Vitamin B-6 0.39 mg Known subtotal · 1 ingredient value missing Tryptophan 0.23 g Known subtotal · 2 ingredient values missing Threonine 0.9 g Known subtotal · 2 ingredient values missing Methionine 0.61 g Known subtotal · 2 ingredient values missing Tyrosine 0.72 g Known subtotal · 2 ingredient values missing Alanine 1.3 g Known subtotal · 2 ingredient values missing Glycine 1 g Known subtotal · 2 ingredient values missing Proline 0.95 g Known subtotal · 2 ingredient values missing Selenium 74.79 µg Known subtotal · 1 ingredient value missing Sucrose 3.7 g Known subtotal · 1 ingredient value missing Glucose 1.1 g Known subtotal · 1 ingredient value missing Maltose 0.08 g Known subtotal · 1 ingredient value missing Fructose 1.2 g Known subtotal · 1 ingredient value missing Lactose 1 g Known subtotal · 1 ingredient value missing ALA <0.01 g Known subtotal · 2 ingredient values missing Fluoride 19.9 µg Known subtotal · 3 ingredient values missing Starch 0.83 g Known subtotal · 3 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.
Canned light tuna in water, drained — FDC 173709 Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) Canned sweetcorn, drained and rinsed — FDC 168397 Corn, sweet, yellow, canned, drained solids, rinsed with tap water Cucumber, skin on — FDC 168409 Cucumber, with peel, raw 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.
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