Flounder Fillets with Béarnaise Sauce

Gluten Free
Health score
7%
Flounder Fillets with Béarnaise Sauce
25 min.
4
201kcal

Suggestions

Ingredients

  • 0.5 teaspoon tarragon dried
  • 0.5 cup cooking wine dry white
  • 24 ounce sushi-grade yellowtail flounder 
  • tablespoon parsley fresh chopped
  •  garlic clove minced
  • tablespoons butter light
  • tablespoons onion fresh minced
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Sprinkle fillets with pepper.
  2. Heat a large nonstick skillet over medium- high heat. Coat fillets with cooking spray.
  3. Add 2 fillets to pan; cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.
  4. Remove from pan, and keep warm. Repeat procedure with remaining fillets.
  5. Add wine, onion, garlic, and tarragon to pan; bring to a boil. Reduce heat to medium- high, and cook 5 to 7 minutes or until liquid evaporates. Reduce heat to low; add butter, parsley, and salt. Cook 2 minutes or until butter melts.
  6. Spoon sauce over fillets.
  7. Serve immediately.

Nutrition Facts

Calories201kcal
Protein49.32%
Fat46.66%
Carbs4.02%

Properties

Glycemic Index
51.5
Glycemic Load
0.39
Inflammation Score
-5
Nutrition Score
12.187826156616%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
2.16mg
Luteolin
0.01mg
Isorhamnetin
0.25mg
Kaempferol
0.05mg
Myricetin
0.17mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:200.59kcal
10.03%
Fat:9.11g
14.01%
Saturated Fat:4.36g
27.28%
Carbohydrates:1.76g
0.59%
Net Carbohydrates:1.58g
0.57%
Sugar:0.52g
0.57%
Cholesterol:87.67mg
29.22%
Sodium:289.47mg
12.59%
Alcohol:3.09g
100%
Alcohol %:1.8%
100%
Protein:21.66g
43.32%
Selenium:45.53µg
65.04%
Phosphorus:441.77mg
44.18%
Vitamin D:4.87µg
32.45%
Vitamin B12:1.94µg
32.26%
Vitamin K:17.43µg
16.6%
Vitamin B6:0.21mg
10.27%
Potassium:326mg
9.31%
Vitamin B3:1.85mg
9.26%
Magnesium:36.42mg
9.1%
Vitamin E:1.25mg
8.32%
Vitamin A:330.01IU
6.6%
Manganese:0.12mg
5.79%
Calcium:50.84mg
5.08%
Zinc:0.65mg
4.31%
Iron:0.68mg
3.78%
Vitamin B5:0.34mg
3.45%
Vitamin B2:0.05mg
3.09%
Vitamin B1:0.05mg
3.03%
Folate:12.11µg
3.03%
Vitamin C:2.06mg
2.5%
Copper:0.04mg
2.13%
Source:My Recipes