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.