Hoisin Flounder

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

Suggestions


Are you ready to elevate your dinner game with a dish that's not only delicious but also gluten-free and dairy-free? Look no further than this delightful Hoisin Flounder recipe! Perfect for lunch or dinner, this meal is a harmonious blend of flavors and textures that will leave your taste buds dancing.

Imagine tender flounder fillets, perfectly seared to golden perfection, and brushed with a rich hoisin sauce that adds a sweet and savory depth to each bite. The addition of fresh ginger and green onions brings a burst of aromatic freshness, while the sautéed shiitake mushrooms and crisp snow peas provide a satisfying crunch. Served over fluffy brown rice, this dish is not just a feast for the palate but also a wholesome choice for health-conscious eaters.

In just 45 minutes, you can whip up this impressive meal that serves four, making it ideal for family dinners or entertaining guests. With a caloric breakdown that balances protein, healthy fats, and carbohydrates, you can indulge without the guilt. So, gather your ingredients and get ready to impress with this easy-to-follow recipe that promises to be a hit at your table!

Ingredients

  • 0.5 teaspoon pepper black
  • 3.5 ounce boil-in-bag brown rice 
  • tablespoons canola oil divided
  • 1.5 teaspoons sesame oil dark
  • 24 ounce sushi-grade yellowtail flounder 
  • 1.5 teaspoons ginger fresh minced
  •  green onions thinly sliced
  • tablespoons hoisin sauce 
  • 0.3 teaspoon kosher salt 
  • teaspoons lower-sodium soy sauce 
  • cup shiitake 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