EatSmarter exclusive recipe

Baked Flounder

in Carrot Ribbons
3.75
Average: 3.8 (4 votes)
(4 votes)
Baked Flounder

Baked Flounder - Crisp carrot "crust" and tender fish—perfect dish for the health conscious

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
237
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie237 cal.(11 %)
Protein26 g(27 %)
Fat12 g(10 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.9 mg(113 %)
Vitamin D5 μg(25 %)
Vitamin E3 mg(25 %)
Vitamin K26.3 μg(44 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.9 mg(74 %)
Vitamin B₆0.5 mg(36 %)
Folate15.1 μg(5 %)
Pantothenic acid1 mg(17 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C5.6 mg(6 %)
Potassium443 mg(11 %)
Calcium103 mg(10 %)
Magnesium39 mg(13 %)
Iron2.4 mg(16 %)
Iodine60 μg(30 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.3 g
Uric acid200 mg
Cholesterol63 mg
Complete sugar7 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ small lemon
2 Plaice fillet (about 125 grams)
salt
peppers
2 large carrots (about 150 grams)
2 Tbsps Canola oil
How healthy are the main ingredients?
lemonsaltcarrot
Preparation

Kitchen utensils

1 Citrus juicer, 1 Tablespoon, 1 Cutting board, 1 Small knife, 1 Peeler, 1 coated Skillet, 1 Parchment paper, 1 Baking sheet, 1 Slotted spatula

Preparation steps

1.
Baked Flounder preparation step 1

Squeeze out the lemon juice and measure 1 tablespoon.

2.
Baked Flounder preparation step 2

Rinse fish fillets and pat dry. Season with lemon juice, salt and pepper.

3.
Baked Flounder preparation step 3

Rinse and peel the carrots.

4.
Baked Flounder preparation step 4

Use the peeler to shave the carrots lengthwise into strips. 

5.
Baked Flounder preparation step 5

For each fillet, arrange several carrot strips side by side, slightly overlapping, on a work surface.

6.
Baked Flounder preparation step 6

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. 

7.
Baked Flounder preparation step 7

Heat the oil in a pan over high heat and cook the fish until crisp on both sides.

8.
Baked Flounder preparation step 8

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.