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
189
9% daily value
6 servings
                                       
                                            low-​carb, low-​sugar
     

Fat

15% 10

Saturated

13% 3

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 1

Carbs

2% 5

Carbs (net)

- 4

Fiber

4% 1

Sugars

- 1

Sugars, added

- 0

Protein

39% 19

Cholesterol

19% 57

Sodium

20% 473

Calcium

16% 165

Magnesium

10% 42

Potassium

5% 246

Iron

4% 1

Zinc

8% 1

Phosphorus

54% 381

Vitamin A

4% 36

Vitamin C

3% 3

Thiamin (B1)

4% 0

Riboflavin (B2)

10% 0

Niacin (B3)

9% 1

Vitamin B6

10% 0

Folate equivalent (total)

3% 11

Folate (food)

- 11

Folic acid

- 0

Vitamin B12

58% 1

Vitamin D

21% 3

Vitamin E

17% 3

Vitamin K

19% 23
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