Flounder Baked in Parchment Paper

Gluten Free
Dairy Free
Health score
11%
Flounder Baked in Parchment Paper
45 min.
4
137kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup cherry tomatoes thinly sliced
  • 24 ounce sushi-grade yellowtail flounder 
  • inch ginger fresh peeled thinly sliced
  • 0.5 cup green onions thinly sliced
  • large optional: lemon thinly sliced
  • 0.5 teaspoon salt 

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 42
  2. Cut a (36-inch-long) piece of parchment paper. Fold in half crosswise; open.
  3. Place fillets, slightly overlapping, in the center of right half of paper.
  4. Sprinkle with salt and pepper. Top with ginger, lemon, tomatoes, and onions.
  5. Fold paper; seal edges with narrow folds. Slide packet onto a baking sheet; lightly coat packet with cooking spray.
  6. Bake at 425 for 15 minutes or until browned.
  7. Place on a platter; cut open.

Nutrition Facts

Calories137kcal
Protein63.41%
Fat22.43%
Carbs14.16%

Properties

Glycemic Index
26.13
Glycemic Load
0.74
Inflammation Score
-5
Nutrition Score
14.163478177527%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.51mg
Kaempferol
0.18mg
Myricetin
0.14mg
Quercetin
1.77mg

Nutrients percent of daily need

Calories:137.36kcal
6.87%
Fat:3.44g
5.29%
Saturated Fat:0.78g
4.85%
Carbohydrates:4.88g
1.63%
Net Carbohydrates:3.57g
1.3%
Sugar:1.49g
1.66%
Cholesterol:76.54mg
25.51%
Sodium:433.53mg
18.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.87g
43.74%
Selenium:45.55µg
65.08%
Phosphorus:444.19mg
44.42%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Vitamin C:21.08mg
25.55%
Vitamin K:26.77µg
25.5%
Potassium:400.76mg
11.45%
Vitamin B6:0.22mg
10.83%
Vitamin B3:1.99mg
9.94%
Magnesium:38.68mg
9.67%
Vitamin E:1.3mg
8.64%
Folate:22.3µg
5.58%
Vitamin A:278.46IU
5.57%
Calcium:55.08mg
5.51%
Fiber:1.31g
5.25%
Manganese:0.1mg
4.81%
Iron:0.82mg
4.53%
Zinc:0.65mg
4.33%
Vitamin B1:0.06mg
4.19%
Vitamin B5:0.41mg
4.08%
Copper:0.08mg
3.82%
Vitamin B2:0.05mg
3.23%
Source:My Recipes