Blackened Flounder

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Blackened Flounder
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
248
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie248 cal.(12 %)
Protein20.08 g(20 %)
Fat17.86 g(15 %)
Carbohydrates2.5 g(2 %)
Sugar added0 g(0 %)
Roughage1.66 g(6 %)
Vitamin A16.84 mg(2,105 %)
Vitamin D4.45 μg(22 %)
Vitamin E1.01 mg(8 %)
Vitamin B₁0.05 mg(5 %)
Vitamin B₂0.05 mg(5 %)
Niacin5.85 mg(49 %)
Vitamin B₆0.16 mg(11 %)
Folate7.72 μg(3 %)
Pantothenic acid0.29 mg(5 %)
Vitamin B₁₂1.66 μg(55 %)
Vitamin C6.2 mg(7 %)
Potassium340.44 mg(9 %)
Calcium78.21 mg(8 %)
Magnesium45.42 mg(15 %)
Iron1.65 mg(11 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.59 g
Cholesterol71.12 mg

Ingredients

for
2
Ingredients
2 tsps fennel seeds
2 tsps Coriander
1 tsp Cumin
cayenne pepper
2 Tbsps olive oil
2 Tbsps lemon juice
salt
2 ready to cook Flatfish (such as flounder)
Lemon wedge (for garnish)
How healthy are the main ingredients?
olive oilCumincayenne peppersalt

Preparation steps

1.

Grind 1 teaspoon of fennel, coriander and cumin in a mortar until fine. Combine with the remaining fennel and coriander, the cayenne pepper and 1/2 teaspoon of salt. 

2.

Rinse the fish and pat dry. Score 3-4 times, drizzle with lemon juice and brush with olive oil. Sprinkle the spice mixture over the fish and press lightly to secure. 

3.

Cook the fish on a preheated grill for about 5 minutes on each side. Garnish with lemon wedges and serve immediately.