Pan-Fried Flounder

Dairy Free
Health score
11%
Pan-Fried Flounder
19 min.
4
249kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup chives chopped
  • large egg white lightly beaten
  • large eggs lightly beaten
  • 24 ounce sushi-grade yellowtail flounder 
  • 0.5 cup flour all-purpose
  • teaspoon hot sauce 
  • servings lemon wedges 
  • tablespoon olive oil 
  • 0.8 teaspoon salt divided

Equipment

  • frying pan

Directions

  1. Sprinkle fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, egg, egg white, chives, and hot sauce in a shallow dish.
  3. Place flour in a separate shallow dish.
  4. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Dredge 2 fillets in flour, shaking off any excess; dip into egg mixture, coating both sides. Immediately place fillets in pan; cook 2 minutes on each side or until golden and fish flakes easily when tested with a fork. Repeat with remaining oil, fillets, flour, and egg mixture.
  5. Serve immediately with lemon wedges.

Nutrition Facts

Calories249kcal
Protein44.44%
Fat34.82%
Carbs20.74%

Properties

Glycemic Index
44.38
Glycemic Load
8.69
Inflammation Score
-4
Nutrition Score
15.889130509418%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
0.17mg
Kaempferol
0.25mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:248.7kcal
12.44%
Fat:9.36g
14.4%
Saturated Fat:2.05g
12.8%
Carbohydrates:12.54g
4.18%
Net Carbohydrates:11.96g
4.35%
Sugar:0.28g
0.31%
Cholesterol:169.54mg
56.51%
Sodium:649.96mg
28.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.88g
53.76%
Selenium:59.91µg
85.58%
Phosphorus:498.37mg
49.84%
Vitamin B12:2.15µg
35.87%
Vitamin D:5.26µg
35.08%
Vitamin B2:0.27mg
15.65%
Vitamin B3:2.74mg
13.71%
Folate:52.02µg
13%
Vitamin E:1.86mg
12.39%
Vitamin B1:0.17mg
11.56%
Vitamin B6:0.22mg
11.15%
Potassium:350.49mg
10.01%
Magnesium:39.58mg
9.9%
Manganese:0.18mg
9.07%
Iron:1.57mg
8.74%
Vitamin B5:0.8mg
7.97%
Vitamin K:8.16µg
7.77%
Zinc:1mg
6.66%
Vitamin A:303.16IU
6.06%
Calcium:56.69mg
5.67%
Copper:0.08mg
4.15%
Vitamin C:2.73mg
3.31%
Fiber:0.58g
2.31%
Source:My Recipes