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    Nutritional Facts: Panko-Crusted Sole With Basil, Garlic and Orange

    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.

      1/2 cup (63g)
    all-purpose flour
    4 1/2 teaspoons (12g)
    chili powder
    1 tablespoon (0g)
    gray salt
    1 teaspoon (2g)
    fresh ground black pepper
    3 (150g)
    eggs
    1 1/2 cups (162g)
    panko breadcrumbs
    1 lb (455g)
    sole
    1/3 cup (72g)
    extra virgin olive oil
    2 tablespoons (17g)
    garlic
    1 (6g)
    serrano peppers
    1 to taste (0g)
    gray salt
    1 to taste (0g)
    fresh ground black pepper
    1 1/2 cups (64g)
    fresh basil leaves
    1 tablespoon (6g)
    orange peel
    Total 1 serving
    Alanine (g) 0.2 0.1 n/a 0.0 1.1 0.8 3.5 0.0 0.0 n/a n/a n/a 0.1 n/a 6 1
    Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
    Arginine (g) 0.3 0.1 n/a 0.0 1.2 0.9 4.1 0.0 0.1 n/a n/a n/a 0.1 n/a 7 2
    Ash (g) 0.3 1.4 n/a 0.1 1.6 4.6 5.5 0.0 0.3 0.1 n/a n/a 0.9 0.0 15 4
    Aspartic acid (g) 0.3 0.2 n/a 0.0 2.0 1.2 6.3 0.0 0.1 n/a n/a n/a 0.2 n/a 10 3
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a 0 0
    Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Calcium (mg) 9.4 40.1 n/a 10.2 84.0 296.5 95.5 0.7 30.3 0.7 n/a n/a 112.6 9.7 690 172
    Calories 227.5 34.3 n/a 5.8 214.5 639.9 318.4 635.8 24.9 2.0 n/a n/a 14.6 5.8 2,123 531
    Calories (kj) 951.9 143.2 n/a 24.2 898.5 2,677.9 1,337.1 2,660.6 104.2 8.2 n/a n/a 59.8 24.3 8,890 2,222
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0 0
    Carbohydrates (g) 47.7 6.0 n/a 1.5 1.1 116.6 0.0 0.0 5.5 0.4 n/a n/a 1.7 1.5 182 46
    Cholesterol (mg) 0.0 0.0 n/a 0.0 558.0 0.0 204.7 0.0 0.0 0.0 n/a n/a 0.0 0.0 763 191
    Copper (mg) 0.1 0.1 n/a 0.0 0.1 0.4 0.1 0.0 0.0 0.0 n/a n/a 0.2 0.0 1 0
    Cystine (g) 0.1 0.0 n/a 0.0 0.4 0.5 0.7 0.0 0.0 n/a n/a n/a 0.0 n/a 2 0
    Dietary Fiber (g) 1.7 4.2 n/a 0.6 0.0 7.3 0.0 0.0 0.4 0.2 n/a n/a 1.0 0.6 16 4
    Folate (mcg) 16.3 3.4 n/a 0.4 70.5 173.3 22.7 0.0 0.5 1.4 n/a n/a 43.2 1.8 334 83
    Folate, DFE (mcg) 16.3 3.4 n/a 0.4 70.5 265.7 22.7 0.0 0.5 1.4 n/a n/a 43.2 1.8 426 106
    Folate, food (mcg) 16.3 3.4 n/a 0.4 70.5 40.5 22.7 0.0 0.5 1.4 n/a n/a 43.2 1.8 201 50
    Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 132.8 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 133 33
    Fructose n/a 0.5 n/a 0.0 0.0 4.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 5 1
    Galactose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.2 n/a 0 0
    Glucose (dextrose) n/a 0.3 n/a 0.0 0.6 2.9 0.0 n/a n/a n/a n/a n/a 0.0 n/a 4 1
    Glutamic acid (g) 2.2 0.2 n/a 0.0 2.5 6.7 9.7 0.0 0.1 n/a n/a n/a 0.2 n/a 22 5
    Glycine (g) 0.2 0.1 n/a 0.0 0.6 0.8 2.9 0.0 0.0 n/a n/a n/a 0.1 n/a 5 1
    Histidine (g) 0.1 0.0 n/a 0.0 0.5 0.5 1.4 0.0 0.0 n/a n/a n/a 0.0 n/a 3 1
    Hydroxyproline n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Iron (mg) 0.7 2.1 n/a 0.2 2.6 7.8 0.8 0.4 0.3 0.1 n/a n/a 2.0 0.0 17 4
    Isoleucine (g) 0.2 0.0 n/a 0.0 1.0 0.9 2.8 0.0 0.0 n/a n/a n/a 0.1 n/a 5 1
    Lactose n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Leucine (g) 0.4 0.1 n/a 0.0 1.6 1.6 4.9 0.0 0.1 n/a n/a n/a 0.1 n/a 9 2
    Lysine (g) 0.1 0.0 n/a 0.0 1.4 0.7 5.8 0.0 0.0 n/a n/a n/a 0.1 n/a 8 2
    Magnesium (mg) 13.8 18.1 n/a 3.9 18.0 69.7 81.9 0.0 4.2 1.3 n/a n/a 40.7 1.3 253 63
    Maltose n/a 0.0 n/a 0.0 0.0 3.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 3 1
    Manganese (mg) 0.4 0.2 n/a 0.3 0.0 1.5 0.1 0.0 0.3 0.0 n/a n/a 0.7 n/a 4 1
    Methionine (g) 0.1 0.0 n/a 0.0 0.6 0.4 2.1 0.0 0.0 n/a n/a n/a 0.0 n/a 3 1
    Monounsaturated Fat (g) 0.1 0.4 n/a 0.0 5.5 1.7 2.4 52.5 0.0 0.0 n/a n/a 0.1 0.0 63 16
    Niacin (mg) 0.8 1.4 n/a 0.0 0.1 10.7 4.7 0.0 0.1 0.1 n/a n/a 0.6 0.1 19 5
    Pantothenic acid (mg) 0.3 0.1 n/a 0.0 2.3 0.9 0.8 0.0 0.1 0.0 n/a n/a 0.1 0.0 5 1
    Phenylalanine (g) 0.3 0.0 n/a 0.0 1.0 1.1 2.3 0.0 0.0 n/a n/a n/a 0.1 n/a 5 1
    Phosphorus (mg) 67.5 36.5 n/a 3.6 297.0 267.3 1,146.1 0.0 25.6 2.4 n/a n/a 35.6 1.3 1,883 471
    Phytosterols n/a 10.1 n/a 2.1 n/a 13.0 n/a 159.0 n/a 0.4 n/a n/a n/a 2.0 187 47
    Polyunsaturated Fat (g) 0.3 1.0 n/a 0.0 2.9 3.3 1.7 7.6 0.0 0.0 n/a n/a 0.2 0.0 17 4
    Potassium (mg) 66.9 236.9 n/a 30.6 207.0 317.5 727.7 0.7 67.0 18.6 n/a n/a 187.6 12.7 1,873 468
    Proline (g) 0.7 0.2 n/a 0.0 0.8 2.2 2.2 0.0 0.0 n/a n/a n/a 0.1 n/a 6 2
    Protein (g) 6.5 1.6 n/a 0.2 18.8 21.6 56.4 0.0 1.1 0.1 n/a n/a 2.0 0.1 109 27
    Retinol (mcg) 0.0 0.0 n/a 0.0 240.0 0.0 45.5 0.0 0.0 0.0 n/a n/a 0.0 0.0 285 71
    Riboflavin (mg) 0.0 0.1 n/a 0.0 0.7 0.7 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 2 0
    Saturated Fat (g) 0.1 0.3 n/a 0.0 4.7 1.9 2.0 9.9 0.0 0.0 n/a n/a 0.0 0.0 19 5
    Selenium (mcg) 21.2 2.5 n/a 0.1 46.1 40.8 121.0 0.0 2.4 0.0 n/a n/a 0.2 0.1 234 59
    Serine (g) 0.3 0.0 n/a 0.0 1.5 1.1 2.6 0.0 0.0 n/a n/a n/a 0.1 n/a 6 1
    Sodium (mg) 1.3 199.3 n/a 0.5 213.0 1,185.8 1,346.2 1.4 2.8 0.6 n/a n/a 2.5 0.2 2,954 738
    Starch n/a n/a n/a n/a n/a 96.6 0.0 n/a n/a n/a n/a n/a n/a n/a 97 24
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Sucrose n/a 0.1 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Sugar (g) 0.2 0.9 n/a 0.0 0.6 10.0 0.0 0.0 0.2 0.2 n/a n/a 0.2 n/a 12 3
    Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
    Thiamin (mg) 0.1 0.0 n/a 0.0 0.1 1.6 0.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 2 0
    Threonine (g) 0.2 0.0 n/a 0.0 0.8 0.7 2.7 0.0 0.0 n/a n/a n/a 0.1 n/a 4 1
    Tocopherol, alpha (mg) 0.0 4.6 n/a 0.0 1.6 0.1 2.9 10.3 0.0 0.0 n/a n/a 0.5 0.0 20 5
    Tocopherol, beta n/a 0.0 n/a 0.0 0.0 0.1 0.0 0.1 n/a n/a n/a n/a 0.0 n/a 0 0
    Tocopherol, delta n/a 0.0 n/a 0.0 0.1 0.3 1.2 0.0 n/a n/a n/a n/a 0.0 n/a 2 0
    Tocopherol, gamma n/a 0.4 n/a 0.2 0.8 1.2 0.0 0.6 n/a n/a n/a n/a 0.1 n/a 3 1
    Total Fat (g) 0.6 1.7 n/a 0.1 14.3 8.6 8.8 71.9 0.1 0.0 n/a n/a 0.4 0.0 107 27
    Trans-monoenoic Fat n/a 0.0 n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a 0.0 n/a 0.0 0.1 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.1 0.0 n/a 0.0 0.3 0.3 0.7 0.0 0.0 n/a n/a n/a 0.0 n/a 1 0
    Tyrosine (g) 0.2 0.0 n/a 0.0 0.7 0.6 2.2 0.0 0.0 n/a n/a n/a 0.0 n/a 4 1
    Valine (g) 0.3 0.1 n/a 0.0 1.3 1.0 3.0 0.0 0.0 n/a n/a n/a 0.1 n/a 6 1
    Vitamin A, IU (IU) 0.0 3,602.5 n/a 12.6 810.0 0.0 150.1 0.0 1.5 57.2 n/a n/a 3,354.9 25.2 8,014 2,003
    Vitamin A, RAE (mcg) 0.0 180.2 n/a 0.6 240.0 0.0 45.5 0.0 0.0 2.9 n/a n/a 167.9 1.3 638 160
    Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 1.3 0.6 5.1 0.0 0.0 0.0 n/a n/a 0.0 0.0 7 2
    Vitamin B-6 (mg) 0.0 0.3 n/a 0.0 0.3 0.2 0.4 0.0 0.2 0.0 n/a n/a 0.1 0.0 2 0
    Vitamin C (mg) 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 5.2 2.7 n/a n/a 11.4 8.2 28 7
    Vitamin D (IU) 0.0 0.0 n/a 0.0 123.0 0.0 513.9 0.0 0.0 0.0 n/a n/a 0.0 n/a 637 159
    Water (g) 7.5 1.3 n/a 0.3 114.2 10.5 384.9 0.0 9.8 5.5 n/a n/a 58.6 4.4 597 149
    Zinc (mg) 0.4 0.5 n/a 0.0 1.9 2.3 1.5 0.0 0.2 0.0 n/a n/a 0.5 0.0 7 2

    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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