NutriBase Recipe Report

Basic Recipe Report

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CyberSoft Incorporated
3851 E. Thunderhill Place
Phoenix AZ 85044-6679
Bus: 602-626-2025 Fax: 480-704-4116 E-Mail: nbinfo@nutribase.com
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Crunchy Orange Roughy

Created By: CyberSoft, Inc.
Recipe Comment: Low fat, low calories, mock fried fish dish.
Serving Comment: 1/4 of total recipe
Recipe Servings: 4
Calories/Serving: 187.73
PCF Ratio:53-39-8

Recipe Ingredient Listing:

Food Name: BASIL, GROUND
Description: Spices, basil, ground
Serving Size: 1/2 tsp

Food Name: BREAD CRUMBS, PLAIN
Description: Bread crumbs, dry, grated, plain
Serving Size: 1/4 cup

Food Name: CORNMEAL, WHITE, SELF-RISING, ENRICHED, DEGERMED
Description: Cornmeal, self-rising, degermed, enriched, white
Serving Size: 1/4 cup

Food Name: EGG WHITE, CHICKEN, RAW
Description: Egg, white, raw, fresh
Serving Size: 1 egg white (large)

Food Name: LEMON PEEL, RAW
Description: Lemon peel, raw
Serving Size: 1 tsp

Food Name: LEMON PEPPER SEASONING
Brand: Schilling
Description: salt-free
Serving Size: 1/4 tsp

Food Name: ORANGE ROUGHY, COOKED
Description: Finfish, roughy, orange, cooked, dry heat
Serving Size: 3 oz

Food Name: ORANGE ROUGHY, RAW
Description: Finfish, roughy, orange, raw
Serving Size: 1 lb

Food Name: SALT, TABLE
Description: Salt, table
Serving Size: 1/8 tsp

Food Name: WHEAT FLOUR, WHITE, ALL-PURPOSE, ENRICHED
Description: Wheat flour, white, all-purpose, enriched, bleached
Serving Size: 1/4 cup

Preparation Instructions:
1) Beat the egg white until frothy.
2) Combine the bread crumbs, cornmeal, lemon peel, and basil.
3) In a shallow dish, combine the flour, salt, and lemon pepper seasoning.
4) Dip the fish fillets into the flour mixture to coat one side of the fillet. Shake off any excess flour mixture, then...
5) Dip the covered side of the fillet into the egg white, then...
6) Coat the covered side of the fillet with the bread crumb mixture.
7) Spray a shallow baking pan with vegetable oil cooking spray. Lay the prepared fillets side-by-side, coated sides up. Tuck in any thin edges.
8) Bake at 450 degrees for 6 to 12 minutes. (Fish is ready when it flakes easily with a fork.)

Recipe Nutrient Analysis:

Nutrient	Single Serving	Total Recipe
Calories (kcal)	187.73	750.91
Energy (kJ)	785.69	3142.78
Protein (g)	23.96	95.85
Calories from Protein	99.74	398.95
% Calories from Protein	53.13	53.13
Carbohydrates(g)	17.58	70.31
Calories from Carbohydrates	73.17	292.66
% Calories from Carbohydrates	38.97	38.97
Fat (g)	1.58	6.33
Calories from Fat	14.82	59.30
% Calories from Fat	7.90	7.90
Saturated Fat (g)	0.14	0.56
Monounsaturated Fat (g)*	0.88	3.52
Polyunsaturated Fat(g)*	0.19	0.77
Cholesterol (mg)	28.20	112.82
Phytosterols (mg)*	0.36	1.44
Total Dietary Fiber (g)	1.11	4.44
Water (g)*	110.73	442.93
Ash (g)*	2.22	8.89
Vitamin A (IU)*	113.32	453.27
Vitamin A (RE)*	30.58	122.32
Thiamin (mg)*	0.31	1.24
Riboflavin (mg)*	0.35	1.40
Niacin (mg)*	5.52	22.07
Pantothenic Acid (mg)*	0.83	3.30
Vitamin B-6 (mg)*	0.46	1.84
Folate (mcg)*	45.95	183.80
Vitamin B-12 (mcg)*	2.78	11.11
Vitamin C (mg)*	0.75	3.01
Vitamin E ATE (mg)*	0.05	0.19
Vitamin K (mcg)*	0.05	0.19
Calcium (mg)*	93.69	374.77
Copper (mg)*	0.23	0.94
Iron (mg)*	1.52	6.07
Magnesium (mg)*	52.88	211.52
Manganese (mg)*	0.14	0.54
Phosphorus (mg)*	355.30	1421.19
Potassium (mg)*	478.71	1914.86
Selenium (mcg)*	58.01	232.03
Sodium (mg)	349.72	1398.86
Zinc (mg)*	1.29	5.16
Alanine (g)*	1.36	5.44
Arginine (g)*	1.35	5.42
Aspartic Acid (g)*	2.29	9.15
Cystine (g)*	0.28	1.11
Glutamic Acid (g)*	3.74	14.97
Glycine (g)*	1.09	4.35
Histidine (g)*	0.67	2.66
Isoleucine (g)*	1.06	4.26
Leucine (g)*	1.87	7.49
Lysine (g)*	2.00	8.00
Methionine (g)*	0.67	2.68
Phenylalanine (g)*	0.94	3.77
Proline (g)*	0.95	3.80
Serine (g)*	0.99	3.96
Threonine (g)*	0.99	3.97
Tyrosine (g)*	0.78	3.11
Tryptophan (g)*	0.26	1.05
Valine (g)*	1.20	4.78
FA 12:0 Lauric (g)*	0.00	0.00
FA 14:0 Myristic (g)*	0.01	0.04
FA 16:0 Palmitic (g)*	0.09	0.36
FA 16:1 Palmitoleic (g)*	0.08	0.33
FA 18:0 Stearic (g)*	0.04	0.16
FA 18:1 Oleic (g)*	0.60	2.39
FA 18:2 Linoleic (g)*	0.17	0.70
FA 18:3 Linolenic (g)*	0.01	0.05
FA 18:4 Moroctic (g)*	0.00	0.01
FA 20:1 Gadoleic (g)*	0.13	0.52
FA 20:4 Arachidonic (g)*	0.00	0.01
FA 20:5 Timnodonic (g)*	0.00	0.01
FA 22:1 Erucic (g)*	0.05	0.22

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

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