Flounder with Thai Scallion Sauce

Gluten Free
Dairy Free
Health score
23%
Flounder with Thai Scallion Sauce
45 min.
4
156kcal

Suggestions


Indulge in a delightful culinary experience with our Flounder with Thai Scallion Sauce, a dish that perfectly marries the delicate flavors of fresh fish with the vibrant zest of Thai cuisine. This gluten-free and dairy-free recipe is not only healthy but also incredibly satisfying, making it an ideal choice for lunch or dinner. With just 45 minutes of preparation, you can impress your family or guests with a meal that looks as good as it tastes.

The star of this dish is the flounder, a mild and flaky fish that absorbs the aromatic essence of ginger, shallots, and green onions beautifully. The addition of coriander seeds and a hint of lemon rind elevates the flavor profile, creating a refreshing and fragrant dish that transports you straight to the bustling streets of Thailand. The colorful presentation, featuring vibrant carrots and green onions, adds a visual appeal that is sure to entice anyone at the table.

As you simmer the fish in a fragrant tea broth, the kitchen fills with enticing aromas, setting the stage for a memorable dining experience. Serve it alongside our homemade Thai Scallion Sauce for an extra burst of flavor that will tantalize your taste buds. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, making it a must-try for anyone looking to explore the delicious world of Thai-inspired dishes.

Ingredients

  • cup carrots diagonally sliced ()
  • 0.5 teaspoon coriander seeds 
  • 24 ounce skinned flounder fillets 
  • tablespoons gingerroot minced peeled
  • cup green onions sliced (2-inch)
  • inch lemon rind 
  • 0.3 cup shallots minced
  •  regular-size oolong tea bags 
  • servings thai scallion sauce 
  • cups water boiling

Equipment

  • bowl
  • frying pan
  • sieve
  • slotted spoon

Directions

  1. Combine first 5 ingredients in a large bowl; let stand 1 hour.
  2. Roll up each flounder fillet jelly-roll fashion, and place in a large skillet.
  3. Add green onions, carrot, and shallots to skillet. Strain tea mixture through a sieve into skillet; bring to a boil. Reduce heat to medium-low, and simmer, uncovered, 8 minutes or until fish flakes easily when tested with a fork.
  4. Remove fish, green onions, and carrots from skillet with a slotted spoon, and place on a serving platter.
  5. Serve with Thai Scallion Sauce.

Nutrition Facts

Calories156kcal
Protein57.79%
Fat20.31%
Carbs21.9%

Properties

Glycemic Index
30.96
Glycemic Load
2.08
Inflammation Score
-10
Nutrition Score
20.511304419974%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.42mg
Myricetin
0.01mg
Quercetin
2.74mg

Nutrients percent of daily need

Calories:155.62kcal
7.78%
Fat:3.5g
5.38%
Saturated Fat:0.78g
4.88%
Carbohydrates:8.49g
2.83%
Net Carbohydrates:6.09g
2.21%
Sugar:3.44g
3.82%
Cholesterol:76.54mg
25.51%
Sodium:253.66mg
11.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.39g
44.78%
Vitamin A:5652.97IU
113.06%
Selenium:45.8µg
65.43%
Vitamin K:56.27µg
53.59%
Phosphorus:460.48mg
46.05%
Vitamin B12:1.93µg
32.11%
Vitamin D:4.76µg
31.75%
Potassium:516.56mg
14.76%
Vitamin B6:0.29mg
14.5%
Vitamin C:10.46mg
12.68%
Magnesium:48.7mg
12.18%
Vitamin B3:2.31mg
11.53%
Vitamin E:1.44mg
9.6%
Fiber:2.4g
9.58%
Folate:36.76µg
9.19%
Manganese:0.17mg
8.39%
Calcium:80.39mg
8.04%
Copper:0.12mg
6.07%
Iron:1.03mg
5.75%
Vitamin B1:0.08mg
5.59%
Zinc:0.83mg
5.51%
Vitamin B5:0.48mg
4.78%
Vitamin B2:0.08mg
4.68%
Source:My Recipes