Hoisin Flounder

Gluten Free
Dairy Free
Health score
24%
Hoisin Flounder
45 min.
4
367kcal

Suggestions


If you're searching for a delicious and healthy meal that's both gluten-free and dairy-free, look no further than this enticing Hoisin Flounder recipe. Bursting with flavor and texture, this dish harmoniously combines the delicate taste of flounder fillets with the rich, savory notes of hoisin sauce, sesame oil, and fresh ginger. It's an ideal option for a satisfying lunch or a delightful dinner, ready in just 45 minutes.

The dish is beautifully presented with vibrant colors from crisp snow peas and earthy shiitake mushrooms, making it not only a feast for the palate but also a treat for the eyes. Each plate is thoughtfully topped with a drizzle of hoisin mixture, adding a harmonious balance to the dish that will leave your taste buds craving more.

This recipe serves four, making it perfect for family meals or gatherings, and with a caloric content of just 367 kcal per serving, you can enjoy guilt-free indulgence. Pair it with fluffy brown rice, which complements the flavors and creates a filling yet light main course. So, roll up your sleeves and get ready to impress your loved ones or simply treat yourself to this delectable Hoisin Flounder – a meal that’s not only nutritious but also utterly delicious!

Ingredients

  • 0.5 teaspoon pepper black
  • 3.5 ounce brown rice 
  • tablespoons canola oil divided
  • 1.5 teaspoons sesame oil dark
  • 24 ounce sushi-grade yellowtail flounder 
  • 1.5 teaspoons ginger fresh minced
  •  spring onion thinly sliced
  • tablespoons hoisin sauce 
  • 0.3 teaspoon kosher salt 
  • teaspoons soy sauce 
  • cup mushroom caps sliced
  • cup snow peas diagonally sliced
  • tablespoon water 

Equipment

  • bowl
  • frying pan

Directions

  1. Prepare rice according to package.
  2. Combine hoisin and next 5 ingredients in a bowl. Reserve 4 teaspoons.
  3. Heat a nonstick skillet over medium-high heat.
  4. Add 1 tablespoon canola oil.
  5. Sprinkle fillets with salt.
  6. Add two fillets to pan; cook 4 minutes. Turn; brush each with 1 teaspoon hoisin mixture. Cook 2 minutes.
  7. Remove fish from pan. Repeat with 1 tablespoon canola oil, 2 fillets, and 2 teaspoons hoisin mixture.
  8. Heat a skillet over high heat.
  9. Add 1 tablespoon canola oil.
  10. Add peas and onions; saut 1 minute.
  11. Add mushrooms; saut 2 minutes.
  12. Place 1/2 cup rice onto each of 4 plates. Top each with 1 fillet and 1/2 cup vegetables; drizzle with 1 teaspoon hoisin mixture.

Nutrition Facts

Calories367kcal
Protein27.82%
Fat40.62%
Carbs31.56%

Properties

Glycemic Index
42.44
Glycemic Load
11.52
Inflammation Score
-6
Nutrition Score
22.762173797773%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:366.62kcal
18.33%
Fat:16.58g
25.5%
Saturated Fat:1.93g
12.07%
Carbohydrates:28.98g
9.66%
Net Carbohydrates:25.61g
9.31%
Sugar:4.68g
5.19%
Cholesterol:76.78mg
25.59%
Sodium:511.07mg
22.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.54g
51.09%
Selenium:48.85µg
69.78%
Manganese:1.22mg
60.83%
Phosphorus:580.46mg
58.05%
Vitamin D:4.99µg
33.26%
Vitamin B12:1.92µg
32.03%
Vitamin B3:5.34mg
26.69%
Vitamin B6:0.51mg
25.61%
Vitamin K:26.86µg
25.58%
Magnesium:88.91mg
22.23%
Vitamin E:3.1mg
20.64%
Vitamin C:15.9mg
19.27%
Vitamin B5:1.74mg
17.39%
Potassium:600.74mg
17.16%
Fiber:3.37g
13.47%
Vitamin B2:0.22mg
12.69%
Vitamin B1:0.19mg
12.68%
Zinc:1.77mg
11.79%
Copper:0.22mg
11.14%
Iron:1.73mg
9.6%
Folate:38.01µg
9.5%
Vitamin A:384.11IU
7.68%
Calcium:64.63mg
6.46%
Source:My Recipes