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Nutritional Facts: Crispy Pan-Fried Sole

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 large (100g)
eggs
3/4 cup (81g)
breadcrumbs
1 teaspoon (1g)
fresh thyme
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
pepper
32 ounces (909g)
sole fillets
2 tablespoons (27g)
extra virgin olive oil
2 tablespoons (28g)
unsalted butter
Total 1 serving
Alanine (g) 0.7 0.4 n/a 0.0 0.0 7.0 0.0 0.0 8 2
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.8 0.4 n/a 0.0 0.0 8.1 0.0 0.0 9 2
Ash (g) 1.1 2.3 0.0 1.5 0.0 11.1 0.0 0.0 16 4
Aspartic acid (g) 1.3 0.6 n/a 0.0 0.0 12.6 0.0 0.0 15 4
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 1.1 1 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 56.0 148.2 3.2 0.4 2.5 190.8 0.3 6.8 408 102
Calories 143.0 320.0 0.8 0.0 1.4 636.2 238.7 203.6 1,544 386
Calories (kj) 599.0 1,338.9 3.4 0.0 6.0 2,671.9 998.7 851.7 6,470 1,617
Campesterol n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Carbohydrates (g) 0.7 58.3 0.2 0.0 0.4 0.0 0.0 0.0 60 15
Cholesterol (mg) 372.0 0.0 0.0 0.0 0.0 409.0 0.0 61.1 842 211
Copper (mg) 0.1 0.2 0.0 0.0 0.0 0.2 0.0 0.0 0 0
Cystine (g) 0.3 0.2 n/a 0.0 0.0 1.4 0.0 0.0 2 0
Dietary Fiber (g) 0.0 3.6 0.1 0.0 0.1 0.0 0.0 0.0 4 1
Folate (mcg) 47.0 86.7 0.4 0.0 0.1 45.4 0.0 0.9 180 45
Folate, DFE (mcg) 47.0 132.8 0.4 0.0 0.1 45.4 0.0 0.9 227 57
Folate, food (mcg) 47.0 20.3 0.4 0.0 0.1 45.4 0.0 0.9 114 28
Folic acid (mcg) 0.0 66.4 0.0 0.0 0.0 0.0 0.0 0.0 66 17
Fructose (g) 0.0 2.0 n/a n/a 0.0 0.0 n/a n/a 2 0
Galactose (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.4 1.5 n/a n/a 0.0 0.0 n/a n/a 2 0
Glutamic acid (g) 1.7 3.3 n/a 0.0 0.0 19.3 0.0 0.1 24 6
Glycine (g) 0.4 0.4 n/a 0.0 0.0 5.8 0.0 0.0 7 2
Histidine (g) 0.3 0.2 n/a 0.0 0.0 2.8 0.0 0.0 3 1
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 1.8 3.9 0.1 0.0 0.1 1.6 0.2 0.0 8 2
Isoleucine (g) 0.7 0.4 0.0 0.0 0.0 5.6 0.0 0.0 7 2
Lactose (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Leucine (g) 1.1 0.8 0.0 0.0 0.0 9.9 0.0 0.0 12 3
Lysine (g) 0.9 0.3 0.0 0.0 0.0 11.5 0.0 0.0 13 3
Magnesium (mg) 12.0 34.8 1.3 0.0 1.0 163.6 0.0 0.6 213 53
Maltose (g) 0.0 1.6 n/a n/a 0.0 0.0 n/a n/a 2 0
Manganese (mg) 0.0 0.7 0.0 0.0 0.1 0.1 0.0 0.0 1 0
Methionine (g) 0.4 0.2 n/a 0.0 0.0 4.1 0.0 0.0 5 1
Monounsaturated Fat (g) 3.7 0.8 0.0 0.0 0.0 4.9 19.7 6.0 35 9
Niacin (mg) 0.1 5.4 0.0 0.0 0.0 9.5 0.0 0.0 15 4
Pantothenic acid (mg) 1.5 0.4 0.0 0.0 0.0 1.7 0.0 0.0 4 1
Phenylalanine (g) 0.7 0.5 n/a 0.0 0.0 4.6 0.0 0.0 6 1
Phosphorus (mg) 198.0 133.7 0.8 0.0 0.9 2,290.2 0.0 6.8 2,630 658
Phytosterols n/a 6.5 n/a 0.0 0.5 n/a 59.7 n/a 67 17
Polyunsaturated Fat (g) 1.9 1.7 0.0 0.0 0.0 3.4 2.8 0.9 11 3
Potassium (mg) 138.0 158.8 4.9 0.1 7.6 1,454.1 0.3 6.8 1,771 443
Proline (g) 0.5 1.1 n/a 0.0 0.0 4.4 0.0 0.0 6 2
Protein (g) 12.6 10.8 0.0 0.0 0.1 112.8 0.0 0.2 137 34
Retinol (mcg) 160.0 0.0 0.0 0.0 0.0 90.9 0.0 190.6 441 110
Riboflavin (mg) 0.5 0.3 0.0 0.0 0.0 0.2 0.0 0.0 1 0
Saturated Fat (g) 3.1 1.0 0.0 0.0 0.0 4.0 3.7 14.6 26 7
Selenium (mcg) 30.7 20.4 n/a 0.0 0.0 241.7 0.0 0.3 293 73
Serine (g) 1.0 0.5 n/a 0.0 0.0 5.3 0.0 0.0 7 2
Sodium (mg) 142.0 592.9 0.1 581.4 0.1 2,690.0 0.5 3.1 4,010 1,003
Starch n/a 48.3 n/a n/a n/a 0.0 n/a n/a 48 12
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Sucrose (g) 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Sugar (g) 0.4 5.0 n/a 0.0 0.0 0.0 0.0 0.0 5 1
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.8 0.0 0.0 0.0 0.2 0.0 0.0 1 0
Threonine (g) 0.6 0.3 0.0 0.0 0.0 5.3 0.0 0.0 6 2
Tocopherol, alpha (mg) 1.1 0.1 n/a 0.0 0.0 5.7 3.9 0.7 11 3
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.0 0 0
Tocopherol, delta (mg) 0.1 0.1 n/a n/a 0.0 2.4 0.0 0.0 3 1
Tocopherol, gamma (mg) 0.5 0.6 n/a n/a 0.0 0.1 0.2 0.0 1 0
Total Fat (g) 9.5 4.3 0.0 0.0 0.0 17.5 27.0 23.0 81 20
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a 0.0 0.1 n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a 0.0 0.1 n/a n/a 0 0
Tryptophan (g) 0.2 0.1 0.0 0.0 0.0 1.5 0.0 0.0 2 0
Tyrosine (g) 0.5 0.3 n/a 0.0 0.0 4.4 0.0 0.0 5 1
Valine (g) 0.9 0.5 0.0 0.0 0.0 5.9 0.0 0.0 7 2
Vitamin A, IU (IU) 540.0 0.0 38.0 0.0 3.1 299.9 0.0 709.7 1,591 398
Vitamin A, RAE (mcg) 160.0 0.0 1.9 0.0 0.2 90.9 0.0 194.3 447 112
Vitamin B-12 (mcg) 0.9 0.3 0.0 0.0 0.0 10.3 0.0 0.0 11 3
Vitamin B-6 (mg) 0.2 0.1 0.0 0.0 0.0 0.9 0.0 0.0 1 0
Vitamin C (mg) 0.0 0.0 1.3 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin D (IU) 82.0 0.0 0.0 0.0 0.0 1,026.9 0.0 17.0 1,126 281
Water (g) 76.2 5.3 0.5 0.0 0.1 769.1 0.0 5.1 856 214
Zinc (mg) 1.3 1.2 0.0 0.0 0.0 2.9 0.0 0.0 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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