Asian Flounder

Gluten Free
Dairy Free
Health score
12%
Asian Flounder
45 min.
4
150kcal

Suggestions

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Ingredients

  • teaspoons sesame oil dark divided
  • 24 ounce sushi-grade yellowtail flounder 
  • 0.3 cup cilantro leaves fresh minced
  • tablespoon ginger fresh minced peeled
  •  spring onion 
  • slices optional: lemon 
  • teaspoons soy sauce low-sodium
  • teaspoons rice vinegar 
  • 0.1 teaspoon salt 

Equipment

  • plastic wrap
  • microwave

Directions

  1. Remove green tops from onions; slice onion tops into 1-inch pieces to measure 1/4 cup; set aside. Reserve remaining onion tops for another use.
  2. Cut white portions of onions into 2-inch pieces.
  3. Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate. Fold each fillet in half crosswise. Arrange fish spokelike with thinnest portions pointing toward center of dish. Arrange white onion portions between each fillet.
  4. Combine 1/4 cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish. Cover with heavy-duty plastic wrap. Microwave at HIGH 4 minutes or until fish flakes easily when tested with a fork.
  5. Garnish each fillet with a lemon slice.

Nutrition Facts

Calories150kcal
Protein59.34%
Fat32.79%
Carbs7.87%

Properties

Glycemic Index
38.63
Glycemic Load
0.53
Inflammation Score
-5
Nutrition Score
14.473043296648%

Flavonoids

Eriodictyol
1.5mg
Hesperetin
1.95mg
Naringenin
0.04mg
Luteolin
0.13mg
Kaempferol
0.33mg
Myricetin
0.04mg
Quercetin
3.17mg

Nutrients percent of daily need

Calories:149.96kcal
7.5%
Fat:5.38g
8.27%
Saturated Fat:1.05g
6.56%
Carbohydrates:2.9g
0.97%
Net Carbohydrates:2g
0.73%
Sugar:0.79g
0.87%
Cholesterol:76.54mg
25.51%
Sodium:305.17mg
13.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.89g
43.78%
Selenium:45.46µg
64.95%
Vitamin K:53.22µg
50.69%
Phosphorus:443.97mg
44.4%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Potassium:369.39mg
10.55%
Vitamin C:8.58mg
10.4%
Vitamin B3:1.95mg
9.77%
Vitamin B6:0.2mg
9.76%
Magnesium:38.74mg
9.69%
Vitamin E:1.28mg
8.55%
Vitamin A:364.43IU
7.29%
Folate:26.55µg
6.64%
Calcium:56.72mg
5.67%
Zinc:0.67mg
4.49%
Iron:0.77mg
4.26%
Manganese:0.08mg
4.24%
Vitamin B1:0.06mg
3.7%
Vitamin B2:0.06mg
3.7%
Vitamin B5:0.36mg
3.63%
Fiber:0.9g
3.6%
Copper:0.06mg
3.12%
Source:My Recipes