1 cup Cooked or canned crabmeat, drained, flaked and cartilage removed
1 Small onion, finely chopped
1 Egg, lightly beaten
0.5 teaspoon Salt
dash Cayenne pepper
4 Sole, flounder or pike fillets
3 tablespoon Butter, melted, divided
1 tablespoon All purpose flour
0.5 cup Chicken Broth
Grated Parmesan Cheese
Sliced almonds
Nutrition value
307
calories per serving
5 g Fat35 g Protein28 g Carbs4 g FiberOther
Current Totals
5 g Fat
35 g Protein
28 g Carbs
4 g Fiber
MacroNutrients
Carbs
28 g
Protein
35 g
Fiber
4 g
Fats
Fat
5 g
Vitamins & Minerals
Calcium
169 mg
Iron
4 mg
Vitamin A
264 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
5 mg
Vitamin B6
58 mg
Vitamin B9
1229 mcg
Vitamin B12
1 mcg
Vitamin C
12 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
87 mg
Manganese
1 mg
Phosphorus
318 mg
Selenium
71 mcg
Zinc
3 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment