Baked Flounder
Who says that breadcrumbs must always be an enemy of the figure? The fine plaice fillet, with not even 250 calories per portion, provides the counter evidence. In addition to plenty of protein, there is the daily requirement of vitamin D for strong bones plus about a third of the daily recommended amount of iodine.
As a low-calorie and low-fat side dish, spinach or broccoli and small jacket potatoes are recommended.
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 5 μg | (25 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 26.3 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 15.1 μg | (5 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 5.6 mg | (6 %) | ||
| Potassium | 443 mg | (11 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 39 mg | (13 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- ½ small lemon
- 2 Plaice fillet (about 125 grams)
- salt
- peppers
- 2 large carrots (about 150 grams)
- 2 Tbsps Canola oil
Preparation steps
Squeeze out the lemon juice and measure 1 tablespoon.
Rinse fish fillets and pat dry. Season with lemon juice, salt and pepper.
Rinse and peel the carrots.
Use the peeler to shave the carrots lengthwise into strips.
For each fillet, arrange several carrot strips side by side, slightly overlapping, on a work surface.
Place fillets on top of carrot strips and wrap the strips around the fish to cover. Turn seam side down and season with salt and pepper.
Heat the oil in a pan over high heat and cook the fish until crisp on both sides.
Line a baking sheet with a piece of parchment paper and transfer fish to the baking sheet. Bake in a preheated oven at 180°C (convection oven 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) on the middle rack until fish is opaque throughout, 10-15 minutes. Serve immediately.