Baked Flounder
(0 votes)
(0 votes)
Health Score:
69 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
418
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 418 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 5 μg | (25 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 5.2 μg | (9 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 805 mg | (20 %) | ||
| Calcium | 284 mg | (28 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 97 μg | (49 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 12.4 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 222 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Plaice fillet (about 180 g each, ready to cook skinless)
- butter (for the baking dish)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 4 Tomatoes
- 1 handful Basil
- 150 grams Crème fraiche
- 100 milliliters dry white wine
- 1 egg yolk
- 2 slices white bread
- 40 grams grated Parmesan
Preparation steps
1.
Preheat oven to 180°C (approximately 350°F).
2.
Rinse fish, pat dry and cut each piece horizontally into two small fillets. Place one half of each fillet into buttered baking dish. Drizzle with lemon juice and season with salt and pepper. Rinse and quarter tomatoes. Rinse basil, shake dry and pluck off leaves. Distribute basil and tomato on top of fish. Season with salt and pepper and top with the other half of the fillet. Whisk together crème fraîche, wine, egg yolk, salt and pepper. Pour over top. Remove crust from bread and crumble into breadcrumbs. Sprinkle breadcrumbs and Parmesan over fish and bake until golden brown, about 20 minutes. Serve immediately.
