Creole Flounder with Lemon Couscous

Gluten Free
Dairy Free
Health score
10%
Creole Flounder with Lemon Couscous
45 min.
6
145kcal

Suggestions

Ingredients

  • teaspoon creole seasoning 
  • tablespoon onion dried minced
  • pounds sushi-grade yellowtail flounder 
  • tablespoons basil fresh chopped
  • medium bell pepper green chopped
  • 0.3 teaspoon hot sauce 
  • slices garnish: lemon 
  • servings lemon couscous 
  • 0.3 cup juice of lemon fresh
  • tablespoon olive oil 
  • large tomatoes seeded chopped

Equipment

  • frying pan
  • oven

Directions

  1. Cut fish into 6 pieces.
  2. Place in a lightly greased 13- x 9-inch pan.
  3. Stir together tomato and next 7 ingredients; spoon over fish.
  4. Bake at 500 for 7 to 10 minutes or until fish flakes easily with a fork.
  5. Serve with Lemon Couscous.
  6. Garnish, if desired.

Nutrition Facts

Calories145kcal
Protein53.36%
Fat33.75%
Carbs12.89%

Properties

Glycemic Index
33.5
Glycemic Load
0.54
Inflammation Score
-6
Nutrition Score
13.283478322236%

Flavonoids

Eriodictyol
2.41mg
Hesperetin
4.24mg
Naringenin
0.44mg
Luteolin
1.09mg
Kaempferol
0.04mg
Myricetin
0.08mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:145.38kcal
7.27%
Fat:5.47g
8.41%
Saturated Fat:1.03g
6.43%
Carbohydrates:4.7g
1.57%
Net Carbohydrates:3.55g
1.29%
Sugar:2.17g
2.41%
Cholesterol:68.04mg
22.68%
Sodium:129.63mg
5.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.46g
38.92%
Selenium:40.34µg
57.63%
Phosphorus:398.55mg
39.85%
Vitamin C:30.8mg
37.33%
Vitamin B12:1.71µg
28.48%
Vitamin D:4.23µg
28.22%
Vitamin B6:0.25mg
12.62%
Potassium:396.21mg
11.32%
Vitamin E:1.66mg
11.1%
Vitamin A:552.85IU
11.06%
Vitamin B3:1.91mg
9.56%
Magnesium:35.71mg
8.93%
Vitamin K:8.49µg
8.09%
Manganese:0.11mg
5.5%
Folate:19.9µg
4.98%
Fiber:1.15g
4.6%
Vitamin B1:0.07mg
4.52%
Calcium:43.56mg
4.36%
Zinc:0.6mg
4.02%
Vitamin B5:0.37mg
3.73%
Copper:0.07mg
3.61%
Iron:0.56mg
3.08%
Vitamin B2:0.05mg
2.93%
Source:My Recipes