1/4 pound Squid , your choice of tubes only or a combination of tubes and tentacles
1/2 cup Panko bread crumbs
3/4 Egg whites
0.08 cup Flour
0.08 cup Flour
1-1.25 Sweet peppers , cut into rings, seeds discarded
0.38 inch Vegetable oil , enough to fill your frying pan up
1/4 cup Marinara sauce
Nutrition value
479
calories per serving
14 g Fat33 g Protein54 g Carbs3 g FiberOther
Current Totals
Fat
14g
Protein
33g
Carbs
54g
Fiber
3g
MacroNutrients
Carbs
54g
Protein
33g
Fiber
3g
Fats
Fat
14g
Vitamins & Minerals
Calcium
172mg
Iron
5mg
Vitamin A
14mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
6mg
Vitamin B6
115mg
Vitamin B9
1514mcg
Vitamin B12
< 1mcg
Vitamin C
3mg
Vitamin E
2mg
Copper
< 1mcg
Magnesium
78mg
Manganese
< 1mg
Phosphorus
383mg
Selenium
88mcg
Zinc
3mg
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