Nutrition Facts
Servings Per Recipe: 2
Serving Size: 1 serving
Amount Per Serving
  • Calories 293.0
  • Total Fat 9.5 g
  • Saturated Fat 0.9 g
  • Polyunsaturated Fat 0.7 g
  • Monounsaturated Fat 1.1 g
  • Cholesterol 92.5 mg
  • Sodium 129.4 mg
  • Potassium 169.4 mg
  • Total Carbohydrate 26.4 g
  • Dietary Fiber 5.6 g
  • Sugars 2.1 g
  • Protein 28.0 g
  • Vitamin A 7.7 %
  • Vitamin B-12 4.0 %
  • Vitamin B-6 11.0 %
  • Vitamin C 9.4 %
  • Vitamin D 5.0 %
  • Vitamin E 0.4 %
  • Calcium 9.1 %
  • Copper 4.0 %
  • Folate 5.6 %
  • Iron 18.6 %
  • Magnesium 4.3 %
  • Manganese 16.8 %
  • Niacin 1.4 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 8.1 %
  • Riboflavin 7.0 %
  • Selenium 2.7 %
  • Thiamin 2.6 %
  • Zinc 4.2 %
*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 Panko Encrusted Swai with Kick

View the full Panko Encrusted Swai with Kick Recipe & Instructions
Submitted by: KNACKERED_KITTY
TAGS:  Fish | Dinner | Fish Dinner |

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 Panko Encrusted Swai with Kick

90 calories of Sushi Chef Panko - Japanese Bread Flakes, (0.50 cup)

68 calories of Swai Fish (1 fillet), (3 oz)

68 calories of Swai Fish (1 fillet), (3 oz)

36 calories of Egg, fresh, whole, raw, (0.50 large)

14 calories of Garlic powder, (0.50 tbsp)

8 calories of Pepper, black, (0.50 tbsp)

7 calories of Oregano, ground, (0.50 tbsp)

2 calories of Rosemary, dried, (0.50 tsp)

1 calories of Cilantro, dried, (0.25 tbsp)

1 calories of Marjoram, dried, (0.50 tsp)


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