Gingered Flounder

Gluten Free
Dairy Free
Health score
7%
Gingered Flounder
45 min.
4
161kcal

Suggestions


Welcome to a delightful culinary experience with our Gingered Flounder recipe! This dish not only tantalizes your taste buds but also adheres to gluten-free and dairy-free diets, making it a perfect choice for a variety of dietary needs. With its light and flaky texture, the flounder serves as a magnificent canvas, beautifully complemented by the vibrant flavors of fresh ginger and zesty lemon.

Imagine sitting down for a lunch or dinner that is not only simple to prepare but also delivers a healthy punch with just 161 calories per serving. In under 45 minutes, you can present a dish that feels gourmet yet is incredibly approachable for home cooks of all skill levels. The aromatic mix of dark sesame oil, dry sherry, and low-sodium soy sauce meld together to create a marinade that enhances the natural sweetness of the fish.

The process indulgently starts with extracting fresh ginger juice, infusing the flounder with its warming essence before you broil it to perfection. This technique not only ensures the fish cooks evenly but also lends a delightful caramelization that guarantees flavor in every bite. Top it off with a drizzle of ginger juice for that extra burst of freshness, and you have a meal that’s not only delicious but also visually striking. Serve it next to a crisp salad or alongside steamed vegetables for a well-rounded dish you’ll fall in love with time and again!

Ingredients

  • teaspoon sesame oil dark
  • tablespoons cooking sherry dry
  • 24 ounce sushi-grade yellowtail flounder 
  • 0.7 cup coarsely gingerroot grated peeled
  • tablespoons juice of lemon 
  • tablespoons soya sauce low-sodium
  • teaspoons sugar 

Equipment

  • bowl
  • broiler pan
  • cheesecloth

Directions

  1. Place gingerroot on several layers of damp cheesecloth. Gather edges of cheesecloth together, and squeeze cheesecloth bag over a small bowl. Set aside 3 tablespoons ginger juice; reserve remaining ginger juice for another use.
  2. Combine 2 tablespoons ginger juice, soy sauce, sherry, lemon juice, and sugar in a shallow dish; add fish, turning to coat. Cover and marinate in refrigerator 20 minutes, turning fish occasionally.
  3. Remove fish from marinade; discard marinade.
  4. Place fish on broiler pan coated with cooking spray, and broil 3 minutes or until lightly browned (do not turn).
  5. Brush oil over fish, and broil an additional minute or until fish flakes easily when tested with a fork.
  6. Place fish on individual serving plates, and drizzle remaining tablespoon ginger juice over fish.

Nutrition Facts

Calories161kcal
Protein58.03%
Fat26.25%
Carbs15.72%

Properties

Glycemic Index
25.02
Glycemic Load
1.8
Inflammation Score
-4
Nutrition Score
11.585217282824%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
0.37mg
Hesperetin
1.12mg
Naringenin
0.13mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:160.77kcal
8.04%
Fat:4.45g
6.85%
Saturated Fat:0.93g
5.82%
Carbohydrates:5.99g
2%
Net Carbohydrates:5.6g
2.04%
Sugar:2.57g
2.85%
Cholesterol:76.54mg
25.51%
Sodium:428.33mg
18.62%
Alcohol:0.77g
100%
Alcohol %:0.46%
100%
Protein:22.14g
44.28%
Selenium:45.42µg
64.89%
Phosphorus:449.31mg
44.93%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Magnesium:44.22mg
11.05%
Potassium:379.81mg
10.85%
Vitamin B6:0.21mg
10.61%
Vitamin B3:2mg
9.98%
Vitamin E:1.17mg
7.81%
Manganese:0.1mg
5.21%
Zinc:0.67mg
4.5%
Vitamin C:3.7mg
4.49%
Calcium:41.83mg
4.18%
Vitamin B5:0.39mg
3.86%
Folate:15.36µg
3.84%
Copper:0.07mg
3.7%
Vitamin B2:0.06mg
3.61%
Vitamin B1:0.05mg
3.12%
Iron:0.54mg
2.99%
Fiber:0.4g
1.59%
Vitamin A:56.58IU
1.13%
Source:My Recipes