Sautéed Flounder with Fresh Herbs
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
835
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 835 cal. | (40 %) | ||
| Protein | 90 g | (92 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 15.5 μg | (78 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 2.4 μg | (4 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 37 mg | (308 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,687 mg | (42 %) | ||
| Calcium | 336 mg | (34 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 269 μg | (135 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 21.1 g | |||
| Uric acid | 486 mg | |||
| Cholesterol | 394 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Plaice (fillets)
- ½ lemon (juice)
- 10 Tbsps Pastry flour
- 2 bunches mixed Fresh herbs
- 8 Tbsps clarified butter
- salt (& pepper)
- 1 lemon
Preparation steps
1.
Rinse the flounder and pat dry. Season with salt and pepper and sprinkle with lemon juice. In a bowl, dredge the fillets in flour, tapping off any excess.
Rinse the herbs, shake dry, pluck leaves and finely chop.
2.
Heat the butter in a large skillet.
Pat herbs on the fillet side without the skin, frying on each side for about 3 minutes. Slice a lemon into wedges and serve with the fish.
