Flounder with Lemon Butter Sauce
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
661
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 661 cal. | (31 %) | ||
| Protein | 86 g | (88 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 15.3 μg | (77 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 8.7 μg | (15 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 36 mg | (300 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,605 mg | (40 %) | ||
| Calcium | 312 mg | (31 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 267 μg | (134 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 14.9 g | |||
| Uric acid | 471 mg | |||
| Cholesterol | 365 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Plaice
- Pastry flour
- 6 Tbsps butter
- 2 Tbsps vegetable oil
- juice of lemons
- 1 Tbsp chopped parsley
- ½ lemon
- salt (and pepper)
Preparation steps
1.
Rinse kitchen-ready flounder and thoroughly pat dry. Season with salt and pepper and roll in flour. Heat in two pans one tablespoon each butter and oil and place the fish in with the white side facing down. Turn gently after 4 minutes and brown the second side.
2.
Remove from pan and keep warm. Add the remaining butter to the pan, leave to brown and stir in lemon juice. Arrange fish and sauce on plates and serve with chopped parsley and lemon wedges.
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