Flounder with a Warm Sauce of Capers, Olives, and Tomatoes

Dairy Free
Health score
19%
Flounder with a Warm Sauce of Capers, Olives, and Tomatoes
45 min.
4
294kcal

Suggestions


Indulge in a delightful culinary experience with our Flounder with a Warm Sauce of Capers, Olives, and Tomatoes. This dish is not only a feast for the eyes but also a celebration of vibrant flavors that will transport your taste buds straight to the Mediterranean. Perfect for lunch or dinner, this recipe is designed for those who appreciate the art of cooking without the fuss of dairy, making it a fantastic option for anyone with dietary restrictions.

The flounder fillets, known for their delicate texture and mild flavor, are expertly sautéed to a golden perfection, creating a beautiful contrast with the zesty and savory sauce. The combination of capers, olives, and tomatoes brings a burst of freshness and tanginess that elevates the dish to new heights. Each bite is a harmonious blend of flavors that will leave you craving more.

Not only is this dish quick to prepare, taking just 45 minutes from start to finish, but it also serves four, making it ideal for family gatherings or intimate dinners with friends. With a caloric count of only 294 kcal per serving, you can enjoy this delicious meal without the guilt. So, gather your ingredients, fire up your frying pan, and get ready to impress your loved ones with this exquisite flounder dish that’s sure to become a new favorite!

Ingredients

  • servings caper 
  • servings garnishes: capers ripe
  • 32 ounce sushi-grade yellowtail flounder 
  • 0.5 cup flour all-purpose
  • 0.5 teaspoon pepper freshly ground
  • 0.5 teaspoon salt 
  • 0.5 cup vegetable oil 

Equipment

  • frying pan
  • paper towels

Directions

  1. Sprinkle fillets evenly with salt and pepper; dredge in flour.
  2. Saut fillets in hot oil in a large skillet 3 to 5 minutes on each side or until golden and fish flakes with a fork.
  3. Remove fish and drain on paper towels.
  4. Serve fish in a pool of warm Caper, Olive, and Tomato Sauce.
  5. Garnish with capers, lemon wedges, plum tomato wedges, and ripe olives.

Nutrition Facts

Calories294kcal
Protein42.66%
Fat31.83%
Carbs25.51%

Properties

Glycemic Index
44.38
Glycemic Load
10.77
Inflammation Score
-7
Nutrition Score
21.283913094064%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:294.13kcal
14.71%
Fat:10.36g
15.94%
Saturated Fat:1.91g
11.94%
Carbohydrates:18.68g
6.23%
Net Carbohydrates:16.33g
5.94%
Sugar:4.43g
4.92%
Cholesterol:102.06mg
34.02%
Sodium:1055.42mg
45.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.24g
62.49%
Selenium:66.38µg
94.82%
Phosphorus:622.03mg
62.2%
Vitamin B12:2.56µg
42.71%
Vitamin D:6.35µg
42.34%
Vitamin E:3.65mg
24.35%
Vitamin B3:4.5mg
22.5%
Potassium:748.18mg
21.38%
Vitamin B6:0.35mg
17.54%
Magnesium:63.15mg
15.79%
Manganese:0.3mg
15.12%
Vitamin B1:0.2mg
13.51%
Vitamin K:14.14µg
13.46%
Iron:2.34mg
13.02%
Folate:51.11µg
12.78%
Vitamin A:606.86IU
12.14%
Vitamin B2:0.2mg
11.93%
Vitamin C:9.1mg
11.04%
Copper:0.21mg
10.52%
Fiber:2.35g
9.4%
Vitamin B5:0.87mg
8.72%
Zinc:1.11mg
7.39%
Calcium:68.67mg
6.87%
Source:My Recipes