1 pound Squid , your choice of tubes only or a combination of tubes and tentacles
2 cup Panko bread crumbs
3 Egg whites
0.33000000000000007 cup Flour
0.33000000000000007 cup Flour
4 Sweet peppers , cut into rings, seeds discarded
1.5 inch Vegetable oil , enough to fill your frying pan up
1 cup Marinara sauce
Nutrition value
479
calories per serving
14 g Fat33 g Protein54 g Carbs3 g FiberOther
Current Totals
14 g Fat
33 g Protein
54 g Carbs
3 g Fiber
MacroNutrients
Carbs
54 g
Protein
33 g
Fiber
3 g
Fats
Fat
14 g
Vitamins & Minerals
Calcium
172 mg
Iron
5 mg
Vitamin A
14 mcg
Vitamin B1
1 mg
Vitamin B2
0 mg
Vitamin B3
6 mg
Vitamin B6
115 mg
Vitamin B9
1514 mcg
Vitamin B12
0 mcg
Vitamin C
3 mg
Vitamin E
2 mg
Copper
0 mcg
Magnesium
78 mg
Manganese
1 mg
Phosphorus
383 mg
Selenium
88 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