Baked Flounder With Dill And Caper Cream

Gluten Free
Health score
13%
Baked Flounder With Dill And Caper Cream
25 min.
3
288kcal

Suggestions

Ingredients

  • tablespoons capers drained and rinsed
  • 1.5 pounds sushi-grade yellowtail flounder 
  • tablespoon optional: dill fresh chopped
  • servings salt and ground pepper black to taste
  •  optional: lemon cut into wedges
  • servings lemon zest 
  • tablespoon olive oil 
  • 0.5 cup cup heavy whipping cream sour

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and coat with olive oil.
  2. Arrange flounder fillets on prepared baking sheet and season with salt and pepper.
  3. Bake in preheated oven for 10 minutes and sprinkle evenly with dill. Continue baking until fish flakes easily with a fork, about 2 minutes more.
  4. Stir sour cream, capers, and lemon zest in a bowl; season with salt.
  5. Serve fish with lemon wedges and sour cream caper sauce.

Nutrition Facts

Calories288kcal
Protein40.81%
Fat51.62%
Carbs7.57%

Properties

Glycemic Index
24.17
Glycemic Load
0.61
Inflammation Score
-5
Nutrition Score
17.153478435848%

Flavonoids

Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.2mg
Luteolin
0.69mg
Isorhamnetin
0.06mg
Kaempferol
7.03mg
Myricetin
0.18mg
Quercetin
9.69mg

Nutrients percent of daily need

Calories:287.98kcal
14.4%
Fat:16.64g
25.6%
Saturated Fat:5.54g
34.65%
Carbohydrates:5.5g
1.83%
Net Carbohydrates:4.27g
1.55%
Sugar:2.24g
2.49%
Cholesterol:124.67mg
41.56%
Sodium:344.19mg
14.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.6g
59.2%
Selenium:61.96µg
88.51%
Phosphorus:607.22mg
60.72%
Vitamin B12:2.64µg
44.05%
Vitamin D:6.35µg
42.34%
Vitamin C:20.03mg
24.27%
Vitamin E:2.35mg
15.66%
Vitamin B6:0.27mg
13.44%
Potassium:465.28mg
13.29%
Magnesium:49.57mg
12.39%
Vitamin B3:2.47mg
12.35%
Calcium:98.87mg
9.89%
Vitamin B2:0.13mg
7.36%
Vitamin A:339.88IU
6.8%
Vitamin B5:0.62mg
6.21%
Zinc:0.89mg
5.96%
Fiber:1.23g
4.91%
Vitamin B1:0.07mg
4.88%
Vitamin K:5.09µg
4.84%
Folate:19.07µg
4.77%
Iron:0.79mg
4.37%
Copper:0.09mg
4.25%
Manganese:0.07mg
3.27%
Source:Allrecipes