Fillet of Flounder with Lemon and Peppercorn
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 21 min.
Ready in
Calories:
233
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 0 g | (0 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.2 g | (1 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 0.9 μg | (2 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 492 mg | (12 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 0 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 lemon
- 4 Plaice fillet each about 130 g (approximately 5 ounces)
- salt
- 1 tsp Red peppercorns
- 1 tsp black peppercorns
- 3 Tbsps clarified butter
Preparation steps
1.
Cut lemon in half lengthwise and cut half into wedges and juice the second half. Rinse flounder fillets and pat dry. Drizzle with lemon juice and salt to taste. In a mortar, grind red and black peppercorns until coarsely ground. Rub pepper evenly on one side of each fillet.
2.
Heat butter in a pan and fry fillets on the pepper side about 2-3 minutes. Turn and cook on the other side for 2-3 minutes until done.
3.
Serve with flounder fillets with lemon wedges.
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