Rachael Ray Lemon-parm Sole With Arugula Salad Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 12g per serving. This food is keto-friendly.

How keto-friendly is Rachael Ray Lemon-parm Sole With Arugula Salad? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Rachael Ray Lemon-parm Sole With Arugula Salad Recipe

  • Net Carbs are 6% of calories per serving, at 12g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Rachael Ray Lemon-parm Sole With Arugula Salad Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 167 g )
Amount Per Serving
Calories: 208
Total Fat: 11g
Saturated Fat: 2g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 81mg
Sodium: 388mg
Total Carbohydrates: 14g
Dietary Fiber: 2g
Sugar: 2g
Protein: 14g
Calcium: 98mg Iron: 1mg
Potassium: 302mg Vitamin A: 65mcg
Vitamin C: 14mg Vitamin D: 2mcg

Ingredients

  • 1 cup flour
  • 1 teaspoon granulated garlic
  • 1 teaspoon Old Bay seasoning or paprika
  • 3 eggs
  • 2 1/2 lemons-2 juiced separately, half cut into 4 wedges for garnish
  • 1/2 cup grated Parmigiano-Reggiano (a couple of handfuls), plus parm wedge for shaving into salad
  • 5 – 6 tablespoons extra virgin olive oil (EVOO)
  • 4 sole fillets (about 6 oz. each)
  • Salt and pepper
  • 6 cups arugula leaves (2 bundles)-trimmed, washed and dried
  • 1 pint cherry tomatoes, halved

Instructions

Visit Rachael Ray's website to view the recipe instructions. (Via Edamam)