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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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