Pan-Fried Flounder

Health score
7%
Pan-Fried Flounder
15 min.
4
283kcal

Suggestions

Ingredients

  • tablespoons butter divided
  • small bottle capers 
  • fillet flounder- skinless
  • servings flour for dredging fish
  •  juice of lemon juiced
  • servings salt and pepper to taste
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • whisk

Directions

  1. Wash fillets in cold water and pat dry.
  2. Sprinkle with salt and pepper. Dredge fillets in flour.
  3. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
  4. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter.
  5. Add lemon juice.
  6. Pour in capers, liquid and all.
  7. Whisk.
  8. Pour thin sauce over fish fillets. serve at once.

Nutrition Facts

Calories283kcal
Protein31.27%
Fat59.83%
Carbs8.9%

Properties

Glycemic Index
31.25
Glycemic Load
4.14
Inflammation Score
-4
Nutrition Score
12.509130506412%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Kaempferol
0.33mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:283.4kcal
14.17%
Fat:18.69g
28.75%
Saturated Fat:7.2g
44.99%
Carbohydrates:6.26g
2.09%
Net Carbohydrates:6.03g
2.19%
Sugar:0.22g
0.24%
Cholesterol:99.07mg
33.03%
Sodium:406.15mg
17.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.98g
43.95%
Selenium:47.88µg
68.4%
Phosphorus:439.64mg
43.96%
Vitamin B12:1.94µg
32.31%
Vitamin D:4.76µg
31.73%
Vitamin K:13.49µg
12.85%
Vitamin E:1.89mg
12.59%
Vitamin B3:2.22mg
11.12%
Vitamin B6:0.17mg
8.69%
Potassium:290.41mg
8.3%
Magnesium:33mg
8.25%
Vitamin B1:0.1mg
6.58%
Vitamin A:319.29IU
6.39%
Folate:24.1µg
6.02%
Vitamin B2:0.08mg
4.48%
Zinc:0.61mg
4.07%
Calcium:40.01mg
4%
Manganese:0.08mg
3.83%
Iron:0.67mg
3.72%
Vitamin B5:0.37mg
3.69%
Vitamin C:2.91mg
3.53%
Copper:0.05mg
2.27%