Italian Style Flounder

Gluten Free
Health score
13%
Italian Style Flounder
45 min.
4
179kcal

Suggestions

Ingredients

  • 0.5 tablespoon butter 
  • teaspoons basil dried
  • pounds sushi-grade yellowtail flounder 
  • teaspoon garlic powder 
  • tablespoon juice of lemon 
  • servings salt and pepper to taste
  • 0.5 cup tomatoes fresh diced

Equipment

  • oven
  • baking pan

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Arrange flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Top with tomato, basil, and garlic powder.
  3. Cover, and bake 30 minutes in the preheated oven, or until fish is easily flaked with a fork.

Nutrition Facts

Calories179kcal
Protein65.6%
Fat30.34%
Carbs4.06%

Properties

Glycemic Index
23.25
Glycemic Load
0.21
Inflammation Score
-4
Nutrition Score
15.419130242389%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.18mg
Kaempferol
0.02mg
Myricetin
0.03mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:179.13kcal
8.96%
Fat:5.87g
9.03%
Saturated Fat:1.92g
11.99%
Carbohydrates:1.77g
0.59%
Net Carbohydrates:1.28g
0.46%
Sugar:0.61g
0.68%
Cholesterol:105.82mg
35.27%
Sodium:390.55mg
16.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.55g
57.11%
Selenium:60.54µg
86.49%
Phosphorus:581.19mg
58.12%
Vitamin B12:2.57µg
42.76%
Vitamin D:6.35µg
42.34%
Vitamin B6:0.26mg
12.9%
Vitamin B3:2.5mg
12.52%
Potassium:433.44mg
12.38%
Magnesium:47.27mg
11.82%
Vitamin E:1.63mg
10.89%
Vitamin K:10.4µg
9.9%
Calcium:62.05mg
6.2%
Vitamin A:277.67IU
5.55%
Manganese:0.11mg
5.51%
Zinc:0.82mg
5.46%
Iron:0.95mg
5.3%
Vitamin C:4.02mg
4.87%
Vitamin B5:0.45mg
4.53%
Folate:16.84µg
4.21%
Vitamin B1:0.06mg
4.1%
Copper:0.07mg
3.47%
Vitamin B2:0.06mg
3.36%
Fiber:0.49g
1.96%
Source:Allrecipes