Flavorful Flounder For the Oven

Gluten Free
Health score
6%
Flavorful Flounder For the Oven
25 min.
6
258kcal

Suggestions

Ingredients

  • 0.3 cup butter melted
  • pounds sushi-grade yellowtail flounder dry rinsed
  • tablespoons green onion chopped
  • tablespoons juice of lemon 
  • tablespoons mayonnaise 
  • 0.5 cup parmesan cheese grated
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Prepare a 13x9-inch baking dish with non-stick cooking spray.
  2. Season both sides of flounder fillets with salt.
  3. Place into prepared baking dish.
  4. Brush 1 tablespoon lemon juice over fillets.
  5. Mix Parmesan cheese, melted butter, mayonnaise, green onions, and 2 tablespoons lemon juice in a bowl; spoon over the fillets.
  6. Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.

Nutrition Facts

Calories258kcal
Protein33.51%
Fat63.92%
Carbs2.57%

Properties

Glycemic Index
22
Glycemic Load
0.07
Inflammation Score
-4
Nutrition Score
11.787391393081%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Kaempferol
0.04mg
Quercetin
0.34mg

Nutrients percent of daily need

Calories:258.4kcal
12.92%
Fat:18.18g
27.96%
Saturated Fat:7.64g
47.76%
Carbohydrates:1.64g
0.55%
Net Carbohydrates:1.55g
0.56%
Sugar:0.25g
0.27%
Cholesterol:98.56mg
32.85%
Sodium:471mg
20.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.44g
42.87%
Selenium:43.41µg
62.02%
Phosphorus:439.1mg
43.91%
Vitamin B12:1.85µg
30.76%
Vitamin D:4.29µg
28.59%
Vitamin K:18.57µg
17.69%
Calcium:110.77mg
11.08%
Vitamin E:1.47mg
9.79%
Vitamin B3:1.6mg
8.02%
Vitamin B6:0.16mg
7.99%
Vitamin A:393.1IU
7.86%
Potassium:274.37mg
7.84%
Magnesium:31.29mg
7.82%
Zinc:0.88mg
5.85%
Vitamin B2:0.07mg
3.92%
Vitamin B5:0.34mg
3.38%
Vitamin C:2.5mg
3.03%
Folate:11.61µg
2.9%
Vitamin B1:0.04mg
2.64%
Iron:0.38mg
2.09%
Copper:0.04mg
1.84%
Manganese:0.03mg
1.72%
Source:Allrecipes