Blackened Flounder
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
248
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 248 cal. | (12 %) | ||
| Protein | 20.08 g | (20 %) | ||
| Fat | 17.86 g | (15 %) | ||
| Carbohydrates | 2.5 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.66 g | (6 %) |
more nutritional values
| Vitamin A | 16.84 mg | (2,105 %) | ||
| Vitamin D | 4.45 μg | (22 %) | ||
| Vitamin E | 1.01 mg | (8 %) | ||
| Vitamin B₁ | 0.05 mg | (5 %) | ||
| Vitamin B₂ | 0.05 mg | (5 %) | ||
| Niacin | 5.85 mg | (49 %) | ||
| Vitamin B₆ | 0.16 mg | (11 %) | ||
| Folate | 7.72 μg | (3 %) | ||
| Pantothenic acid | 0.29 mg | (5 %) | ||
| Vitamin B₁₂ | 1.66 μg | (55 %) | ||
| Vitamin C | 6.2 mg | (7 %) | ||
| Potassium | 340.44 mg | (9 %) | ||
| Calcium | 78.21 mg | (8 %) | ||
| Magnesium | 45.42 mg | (15 %) | ||
| Iron | 1.65 mg | (11 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.59 g | |||
| Cholesterol | 71.12 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
