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Nutrition Facts

  Servings Per Recipe: 4
  Serving Size: 1 serving

Amount Per Serving
  Calories 289.1
  Total Fat 8.5 g
      Saturated Fat 1.1 g
      Polyunsaturated Fat 1.1 g
      Monounsaturated Fat 5.7 g
  Cholesterol 29.5 mg
  Sodium 140.3 mg
  Potassium 476.2 mg
  Total Carbohydrate 25.6 g
      Dietary Fiber 0.7 g
      Sugars 1.5 g
  Protein 26.8 g
  Vitamin A 6.0 %
  Vitamin B-12 43.6 %
  Vitamin B-6 22.0 %
  Vitamin C 0.8 %
  Vitamin D 0.0 %
  Vitamin E 0.1 %
  Calcium 4.9 %
  Copper 11.5 %
  Folate 10.1 %
  Iron 7.3 %
  Magnesium 12.2 %
  Manganese 7.1 %
  Niacin 25.8 %
  Pantothenic Acid     8.0 %
  Phosphorus     31.4 %
  Riboflavin 17.4 %
  Selenium 84.0 %
  Thiamin 17.8 %
  Zinc 8.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Orange Roughy/Fish Fillets with Panko(Please see note)

View the full Orange Roughy/Fish Fillets with Panko(Please see note) Recipe & Instructions
Submitted by: SHAMBREE
TAGS:  Fish |

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Orange Roughy/Fish Fillets with Panko(Please see note)

101 calories of Orange Roughy (fish), (4 oz)

60 calories of Extra Virgin Olive Oil, (0.50 tbsp)

59 calories of Flour, white, (0.13 cup)

55 calories of Panko Bread Crumbs, (0.25 cup)

9 calories of Egg white, fresh, (0.50 large)

3 calories of Onion powder, (0.38 tsp)

2 calories of Garlic powder, (0.19 tsp)

1 calories of Paprika, (0.19 tsp)

Nutrition & Calorie Comments  

For me it needed a little more flavor so next time I may salt and pepper fish first then dip in the flour/spice mixture. I used Tilapia so next time I may try Halibut. My picky son liked it and said it tasted like chicken. My daughter liked it with ketchup. Picky husband said he liked it too. Submitted by:

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I hope you aren't using sea salt with this recipe. As everyone should already know sea salt contains radioactive radium and radioactive radium is more toxic the plutonium. Very scary stuff. Submitted by:

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