10 Ingredients
  • 4 Pacific sole fillets (6 oz. each)
  • About 1/2 tsp. kosher salt
  • About 1/2 tsp. freshly ground black pepper
  • 3 teaspoons olive oil, divided
  • Fresh lemon wedges
  • 1/2 cup panko (Japanese bread crumbs)
  • 1/2 cup finely grated parmesan cheese
  • 1/3 cup slivered almonds
  • 2 tablespoons minced flat-leaf parsley
  • 1 teaspoon finely shredded lemon zest
Nutrition
302
15% daily value
4 servings
                                       
                                            low-​carb, low-​sugar
     

Fat

25% 16

Saturated

23% 5

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 2

Carbs

3% 8

Carbs (net)

- 7

Fiber

6% 2

Sugars

- 1

Sugars, added

- 0

Protein

61% 30

Cholesterol

30% 89

Sodium

32% 771

Calcium

30% 299

Magnesium

15% 65

Potassium

8% 373

Iron

6% 1

Zinc

12% 1

Phosphorus

86% 603

Vitamin A

7% 64

Vitamin C

5% 4

Thiamin (B1)

6% 0

Riboflavin (B2)

15% 0

Niacin (B3)

14% 2

Vitamin B6

15% 0

Folate equivalent (total)

4% 17

Folate (food)

- 17

Folic acid

- 0

Vitamin B12

89% 2

Vitamin D

32% 5

Vitamin E

26% 4

Vitamin K

28% 34

Sugar alcohols

- 0

Water

- 153
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