12Ingredients
260Calories
45Minutes

Ingredients

  • 1 cup bread crumbs (soft)
  • 1 cup crabmeat (cooked or canned, drained, flaked and cartilage removed)
  • 1 onion (small, finely chopped)
  • 1 egg (lightly beaten)
  • 1/2 teaspoon salt
  • 1 dash cayenne pepper
  • 4 sole (flounder or pike fillets, about 1 pound)
  • 3 tablespoons butter (melted, divided)
  • 1 tablespoon all-purpose flour
  • 1/2 cup chicken broth
  • grated parmesan cheese
  • sliced almonds
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NutritionView more

260Calories
Sodium30%DV720mg
Fat22%DV14g
Protein25%DV13g
Carbs6%DV19g
Fiber8%DV2g

PER SERVING *

Calories260Calories from Fat130
% DAILY VALUE*
Total Fat14g22%
Saturated Fat7g35%
Trans Fat
Cholesterol105mg35%
Sodium720mg30%
Potassium260mg7%
Protein13g25%
Calories from Fat130
% DAILY VALUE*
Total Carbohydrate19g6%
Dietary Fiber2g8%
Sugars2g4%
Vitamin A
Vitamin C
Calcium
Iron

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

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