Broiled Flounder with Tartar Sauce

Gluten Free
Dairy Free
Health score
7%
Broiled Flounder with Tartar Sauce
9 min.
4
163kcal

Suggestions

Ingredients

  • 1 teaspoon dijon mustard 
  • 2 tablespoons dill pickle relish 
  • 24 ounce sushi-grade yellowtail flounder 
  • 1 teaspoon optional: dill fresh chopped
  • 0.8 teaspoon garlic salt 
  • 1 teaspoon hot sauce divided
  • 1 tablespoon juice of lemon 
  • 4 servings lemon wedges 
  • 0.3 cup mayonnaise light
  • 1 teaspoon paprika 

Equipment

  • bowl
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Combine first 3 ingredients and 1/4 teaspoon hot sauce in a small bowl; set aside.
  3. Sprinkle fish with 3/4 teaspoon hot sauce, lemon juice, and next 3 ingredients.
  4. Place fish on a broiler pan coated with cooking spray.
  5. Broil fish 5 minutes or until fish flakes easily when tested with a fork.
  6. Serve with tartar sauce and lemon wedges.

Nutrition Facts

Calories163kcal
Protein53.67%
Fat36.93%
Carbs9.4%

Properties

Glycemic Index
21.88
Glycemic Load
0.04
Inflammation Score
-4
Nutrition Score
11.571739010189%

Flavonoids

Eriodictyol
0.4mg
Hesperetin
0.82mg
Naringenin
0.06mg
Luteolin
0.02mg
Isorhamnetin
0.01mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:162.62kcal
8.13%
Fat:6.55g
10.07%
Saturated Fat:1.25g
7.83%
Carbohydrates:3.75g
1.25%
Net Carbohydrates:3.37g
1.22%
Sugar:0.7g
0.78%
Cholesterol:78.78mg
26.26%
Sodium:812mg
35.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.41g
42.82%
Selenium:46.08µg
65.82%
Phosphorus:437.25mg
43.73%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Vitamin E:1.54mg
10.24%
Vitamin B3:1.87mg
9.36%
Vitamin B6:0.18mg
9.19%
Potassium:302.58mg
8.65%
Magnesium:34.19mg
8.55%
Vitamin K:8.13µg
7.75%
Vitamin A:329.61IU
6.59%
Zinc:0.6mg
4.03%
Calcium:39.75mg
3.98%
Vitamin B5:0.35mg
3.48%
Vitamin C:2.84mg
3.44%
Vitamin B1:0.05mg
3.15%
Iron:0.56mg
3.13%
Vitamin B2:0.05mg
2.69%
Folate:10.43µg
2.61%
Copper:0.05mg
2.36%
Manganese:0.04mg
2.09%
Fiber:0.38g
1.53%
Source:My Recipes