Flounder Francese with Toasted Almonds, Lemon and Capers

Gluten Free
Health score
38%
Flounder Francese with Toasted Almonds, Lemon and Capers
15 min.
4
474kcal

Suggestions

Ingredients

  • 0.3 cup almonds sliced
  • tablespoons butter divided
  • tablespoons capers 
  • 0.5 cup cooking wine dry white
  • large eggs 
  • Handful flat-leaf parsley finely chopped
  • fillet flounder 
  • cloves garlic finely chopped
  • 0.3 teaspoon ground nutmeg grated
  • tablespoon heavy cream 
  •  lemon zest juiced
  • tablespoons olive oil extra-virgin divided
  • servings salt and pepper 
  • pound triple spinach washed coarsely chopped

Equipment

  • frying pan
  • aluminum foil

Directions

  1. Toast almonds over moderate heat and reserve.
  2. Preheat a large nonstick skillet over medium to medium high heat. Season the fish with salt and pepper. Beat eggs with cream.
  3. Add 2 tablespoons extra-virgin olive oil to the skillet, 2 turns of the pan then add 2 tablespoons butter, cut into small pieces. Dip the fish into the eggs and cook on both sides until just golden, 5 to 6 minutes total.
  4. Transfer fish to a plate and cover with loose a foil tent to retain heat.
  5. Add wine to the pan and reduce by half, 1 minute, then add 1 tablespoon butter and a handful of parsley to the pan. Stir in the lemon juice and zest and the capers. Turn off heat.
  6. Pour sauce over fish and top with sliced almonds.
  7. Return skillet to heat.
  8. Add remaining 2 tablespoons extra-virgin olive oil, 2 more turns of the pan.
  9. Add chopped garlic and let it speak by coming to a sizzle. Wilt in spinach, turning to coat in extra-virgin olive oil and season with salt, pepper and nutmeg.
  10. Serve spinach alongside flounder.

Nutrition Facts

Calories474kcal
Protein26.7%
Fat66.64%
Carbs6.66%

Properties

Glycemic Index
59.75
Glycemic Load
0.87
Inflammation Score
-10
Nutrition Score
38.457826075347%

Flavonoids

Cyanidin
0.14mg
Malvidin
0.02mg
Catechin
0.3mg
Epigallocatechin
0.15mg
Epicatechin
0.2mg
Eriodictyol
0.01mg
Hesperetin
0.12mg
Naringenin
0.14mg
Apigenin
2.17mg
Luteolin
0.87mg
Isorhamnetin
0.15mg
Kaempferol
15.16mg
Myricetin
0.57mg
Quercetin
14.92mg

Nutrients percent of daily need

Calories:473.73kcal
23.69%
Fat:34.14g
52.53%
Saturated Fat:10.45g
65.34%
Carbohydrates:7.68g
2.56%
Net Carbohydrates:4.02g
1.46%
Sugar:1.42g
1.57%
Cholesterol:242.81mg
80.94%
Sodium:711.75mg
30.95%
Alcohol:3.09g
100%
Alcohol %:0.99%
100%
Protein:30.78g
61.56%
Vitamin K:575.3µg
547.9%
Vitamin A:11303.05IU
226.06%
Selenium:58.65µg
83.78%
Folate:252.65µg
63.16%
Manganese:1.25mg
62.67%
Phosphorus:599.89mg
59.99%
Vitamin E:7.6mg
50.65%
Vitamin C:35.88mg
43.49%
Vitamin B12:2.28µg
37.98%
Vitamin D:5.57µg
37.13%
Magnesium:147mg
36.75%
Vitamin B2:0.51mg
30.15%
Potassium:1043.01mg
29.8%
Iron:4.62mg
25.66%
Vitamin B6:0.5mg
24.98%
Calcium:201.12mg
20.11%
Copper:0.3mg
14.94%
Vitamin B3:2.93mg
14.67%
Fiber:3.65g
14.62%
Zinc:1.92mg
12.78%
Vitamin B1:0.16mg
10.78%
Vitamin B5:1.04mg
10.44%