Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
| Calories | 317.3 | Total Fat | 12.0 g |
|---|---|
| Saturated Fat | 1.6 g |
| Polyunsaturated Fat | 1.6 g |
| Monounsaturated Fat | 8.2 g |
| Cholesterol | 29.5 mg |
| Sodium | 140.1 mg |
| Potassium | 469.1 mg |
| Total Carbohydrate | 25.2 g |
| Dietary Fiber | 0.6 g |
| Sugars | 1.3 g |
| Protein | 26.7 g |
| Vitamin A | 4.7 % | Vitamin B-12 | 43.6 % |
|---|---|
| Vitamin B-6 | 21.4 % |
| Vitamin C | 0.6 % |
| Vitamin D | 0.0 % |
| Vitamin E | 0.1 % |
| Calcium | 4.8 % |
| Copper | 11.5 % |
| Folate | 10.0 % |
| Iron | 7.1 % |
| Magnesium | 12.0 % |
| Manganese | 6.9 % |
| Niacin | 25.7 % |
| Pantothenic Acid | 8.0 % |
| Phosphorus | 31.2 % |
| Riboflavin | 17.3 % |
| Selenium | 83.9 % |
| Thiamin | 17.6 % |
| Zinc | 8.2 % |
*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 Orange Roughy with Panko
View the full Orange Roughy with Panko Recipe & Instructions
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 with Panko
101 calories of Orange Roughy (fish), (4 oz)
90 calories of Extra Virgin Olive Oil, (0.75 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)
2 calories of Onion powder, (0.25 tsp)
1 calories of Garlic powder, (0.13 tsp)
1 calories of Paprika, (0.13 tsp)
Calories per serving of Orange Roughy with Panko
101 calories of Orange Roughy (fish), (4 oz)
90 calories of Extra Virgin Olive Oil, (0.75 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)
2 calories of Onion powder, (0.25 tsp)
1 calories of Garlic powder, (0.13 tsp)
1 calories of Paprika, (0.13 tsp)
Calories in Similar Recipes
- Panko Bread Crumbs add a wonderful crunchy coating to fish fillets that gives them a "deep fried" taste....
- Baked and yummy.
- Excellent for low carb lifestyles.
- Easy & Tasty!
- Even if you don't like fish this is WONDERFUL
- my whole family loves this recipe and it's incredibly easy.
- Fish with only 3 points on Weight Watchers
- Orange Roughy with a little added flavor
- WW recipe - 5 points
- You could substitute about a pound of your favorite fish/seafood for what's listed here. :)