Creole Flounder

Gluten Free
Dairy Free
Health score
11%
Creole Flounder
18 min.
8
129kcal

Suggestions


Welcome to a culinary journey that brings the vibrant flavors of Creole cuisine right to your kitchen! Our Creole Flounder recipe is not only a feast for the senses but also a healthy choice, as it is both gluten-free and dairy-free. Perfectly suited for lunch or dinner, this dish is a delightful way to enjoy a light yet satisfying meal that will impress your family and friends.

In just 18 minutes, you can create a mouthwatering main course that features tender flounder fillets, complemented by a medley of fresh tomatoes and green bell peppers. The zesty kick from lemon juice and a hint of red pepper sauce elevate the dish, making it a true standout. With only 129 calories per serving, you can indulge without the guilt!

This recipe is not just about taste; it’s about bringing people together around the dinner table. The simplicity of preparation allows you to focus on what really matters—enjoying the company of loved ones while savoring a delicious meal. Whether you’re hosting a casual gathering or looking for a quick weeknight dinner, this Creole Flounder is sure to become a favorite in your household. So, roll up your sleeves and get ready to impress with this delightful dish that captures the essence of Creole cooking!

Ingredients

  • pounds fish fillet flavored
  • 1.5 cups tomatoes chopped
  • 0.5 cup bell pepper green chopped
  • 0.3 cup juice of lemon 
  • teaspoons vegetable oil 
  • teaspoon salt 
  • teaspoons onion instant minced
  • teaspoon basil dried
  • 0.3 teaspoon pepper black
  • drops hot sauce red

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 500°F. Grease rectangular baking dish, 13x9x2 inches. If fish fillets are large, cut into 8 serving pieces.
  2. Place fish in baking dish.
  3. Mix remaining ingredients; spoon onto fish.
  4. Bake uncovered 5 to 8 minutes or until fish flakes easily with fork.
  5. Garnish with green bell pepper rings if desired.

Nutrition Facts

Calories129kcal
Protein70.97%
Fat21.76%
Carbs7.27%

Properties

Glycemic Index
13.38
Glycemic Load
0.33
Inflammation Score
-5
Nutrition Score
12.306956576264%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.33mg
Luteolin
0.44mg
Isorhamnetin
0.03mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:128.64kcal
6.43%
Fat:3.16g
4.86%
Saturated Fat:0.86g
5.35%
Carbohydrates:2.38g
0.79%
Net Carbohydrates:1.78g
0.65%
Sugar:1.24g
1.38%
Cholesterol:56.7mg
18.9%
Sodium:364.77mg
15.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.18g
46.35%
Selenium:47.42µg
67.74%
Vitamin B12:1.79µg
29.86%
Vitamin D:3.52µg
23.44%
Vitamin B3:4.65mg
23.27%
Phosphorus:202.8mg
20.28%
Vitamin C:15.66mg
18.98%
Potassium:441.07mg
12.6%
Vitamin B6:0.23mg
11.74%
Magnesium:36.31mg
9.08%
Folate:34.89µg
8.72%
Vitamin K:8.81µg
8.39%
Vitamin B5:0.6mg
6.03%
Copper:0.11mg
5.67%
Manganese:0.11mg
5.41%
Vitamin A:269.88IU
5.4%
Vitamin E:0.76mg
5.07%
Vitamin B2:0.08mg
4.88%
Iron:0.87mg
4.86%
Vitamin B1:0.07mg
4.34%
Zinc:0.45mg
3%
Fiber:0.6g
2.39%
Calcium:19.09mg
1.91%