Easy Parmesan Flounder

Gluten Free
Health score
7%
Easy Parmesan Flounder
45 min.
4
173kcal

Suggestions

Ingredients

  • 0.3 cup mayonnaise fat-free
  • 24 ounce sushi-grade yellowtail flounder 
  • tablespoon green onions thinly sliced
  • 0.1 teaspoon hot sauce 
  • tablespoon juice of lemon 
  • tablespoon butter softened reduced-calorie
  • tablespoons parmesan cheese grated

Equipment

  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Place fish on rack of a broiler pan coated with cooking spray; brush with lemon juice. Broil 5 to 6 minutes or until fish flakes easily when tested with a fork.
  3. Combine mayonnaise and remaining 4 ingredients, stirring well.
  4. Spread mayonnaise mixture evenly over fish. Broil 1 minute or until lightly browned.
  5. Serve immediately.
  6. Tip: If flounder isn't available, you can substitute sole or orange roughy.

Nutrition Facts

Calories173kcal
Protein52.6%
Fat40.08%
Carbs7.32%

Properties

Glycemic Index
8
Glycemic Load
0.02
Inflammation Score
-3
Nutrition Score
11.447825805001%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Kaempferol
0.02mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:173.47kcal
8.67%
Fat:7.55g
11.62%
Saturated Fat:2g
12.53%
Carbohydrates:3.11g
1.04%
Net Carbohydrates:2.78g
1.01%
Sugar:1.62g
1.8%
Cholesterol:81.11mg
27.04%
Sodium:353.76mg
15.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.3g
44.61%
Selenium:46.61µg
66.59%
Phosphorus:454.82mg
45.48%
Vitamin B12:1.98µg
32.94%
Vitamin D:4.78µg
31.88%
Vitamin B3:1.78mg
8.92%
Vitamin B6:0.17mg
8.64%
Potassium:295.78mg
8.45%
Magnesium:32.85mg
8.21%
Vitamin E:1.22mg
8.13%
Calcium:72.1mg
7.21%
Vitamin K:6.91µg
6.58%
Zinc:0.72mg
4.81%
Vitamin A:229.15IU
4.58%
Vitamin B5:0.34mg
3.36%
Vitamin B2:0.05mg
3.07%
Vitamin B1:0.04mg
2.7%
Folate:10.48µg
2.62%
Vitamin C:1.83mg
2.22%
Iron:0.37mg
2.03%
Copper:0.04mg
1.93%
Manganese:0.03mg
1.65%
Fiber:0.32g
1.3%
Source:My Recipes