Flounder with Mandarin Orange Relish

Gluten Free
Dairy Free
Health score
10%
Flounder with Mandarin Orange Relish
16 min.
4
135kcal

Suggestions

Ingredients

  • tablespoon chili powder 
  • 16 ounce sushi-grade yellowtail flounder 
  • tablespoons parsley dried fresh finely chopped
  • 11 ounce mandarin oranges in syrup light canned
  • 0.3 cup purple onion finely chopped
  • 0.3 teaspoon salt 
  • 1.5 teaspoons honeyn 
  • 1.5 teaspoons honeyn 

Equipment

  • oven
  • broiler pan

Directions

  1. Sprinkle chili powder and salt evenly over both sides of fillets.
  2. Place fish on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 5 to 6 minutes or until fish flakes easily when tested with a fork.
  3. While fish broils, drain oranges, reserving 1 tablespoon juice. Coarsely chop orange segments.
  4. Combine orange, reserved juice, and remaining ingredients, stirring well. Top each fillet with 1/4 cup relish.

Nutrition Facts

Calories135kcal
Protein44.4%
Fat18.13%
Carbs37.47%

Properties

Glycemic Index
17.25
Glycemic Load
3.97
Inflammation Score
-8
Nutrition Score
13.630000031513%

Flavonoids

Hesperetin
6.19mg
Naringenin
7.81mg
Apigenin
67.55mg
Luteolin
0.3mg
Isorhamnetin
5.47mg
Kaempferol
0.06mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:134.72kcal
6.74%
Fat:2.81g
4.32%
Saturated Fat:0.6g
3.78%
Carbohydrates:13.06g
4.35%
Net Carbohydrates:10.39g
3.78%
Sugar:8.94g
9.93%
Cholesterol:51.03mg
17.01%
Sodium:278.73mg
12.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.47g
30.94%
Selenium:30.91µg
44.16%
Phosphorus:316.8mg
31.68%
Vitamin C:23.44mg
28.42%
Vitamin A:1190.62IU
23.81%
Vitamin K:22.66µg
21.58%
Vitamin B12:1.28µg
21.36%
Vitamin D:3.18µg
21.17%
Manganese:0.24mg
12.04%
Vitamin B6:0.24mg
11.97%
Vitamin E:1.77mg
11.8%
Potassium:404.73mg
11.56%
Fiber:2.67g
10.68%
Magnesium:39.75mg
9.94%
Vitamin B3:1.87mg
9.33%
Calcium:78.75mg
7.87%
Vitamin B2:0.11mg
6.35%
Folate:23.3µg
5.83%
Iron:1.02mg
5.67%
Vitamin B1:0.08mg
5.51%
Copper:0.09mg
4.5%
Vitamin B5:0.42mg
4.24%
Zinc:0.6mg
4.02%
Source:My Recipes