Sautéed Flounder and Spicy Rémoulade

Dairy Free
Health score
16%
Sautéed Flounder and Spicy Rémoulade
45 min.
4
406kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black divided freshly ground
  • teaspoon capers chopped
  • tablespoon cornichons chopped
  • 24 ounce sushi-grade yellowtail flounder 
  • tablespoons flour all-purpose
  • tablespoons flat-leaf parsley fresh divided chopped
  • 0.5 teaspoon kosher salt divided
  • tablespoon juice of lemon fresh
  • 0.3 cup canola mayonnaise 
  • tablespoons olive oil extra-virgin divided
  • 0.8 cup orzo pasta uncooked
  • teaspoons sriracha (such Huy Fong)
  • teaspoons whole-grain dijon mustard 

Equipment

  • bowl
  • frying pan

Directions

  1. Cook orzo according to package directions, omitting salt and fat.
  2. Drain, and stir in 2 tablespoons parsley, 1/4 teaspoon pepper, and 1/4 teaspoon salt.
  3. Combine remaining 1 tablespoon parsley, mayonnaise, and next 5 ingredients (through capers) in a small bowl.
  4. Heat a large nonstick skillet over medium-high heat.
  5. Add 1 tablespoon oil; swirl to coat.
  6. Place flour in a shallow dish.
  7. Sprinkle fillets evenly with remaining 1/2 teaspoon pepper and remaining 1/4 teaspoon salt; dredge fillets in flour.
  8. Add 2 fillets to pan; cook 1 1/2 minutes on each side or until desired degree of doneness.
  9. Remove fish from pan. Repeat procedure with remaining 1 tablespoon oil and 2 fillets.
  10. Serve with rmoulade and orzo.

Nutrition Facts

Calories406kcal
Protein25.7%
Fat48.01%
Carbs26.29%

Properties

Glycemic Index
65.75
Glycemic Load
11.67
Inflammation Score
-5
Nutrition Score
19.202173979386%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
6.47mg
Luteolin
0.04mg
Kaempferol
0.7mg
Myricetin
0.45mg
Quercetin
0.88mg

Nutrients percent of daily need

Calories:406.08kcal
20.3%
Fat:21.38g
32.9%
Saturated Fat:3.46g
21.64%
Carbohydrates:26.34g
8.78%
Net Carbohydrates:24.91g
9.06%
Sugar:1.07g
1.19%
Cholesterol:82.42mg
27.47%
Sodium:659.96mg
28.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.76g
51.51%
Selenium:66.13µg
94.47%
Vitamin K:79.01µg
75.25%
Phosphorus:496.94mg
49.69%
Vitamin B12:1.94µg
32.31%
Vitamin D:4.79µg
31.94%
Manganese:0.39mg
19.35%
Vitamin E:2.62mg
17.49%
Vitamin B3:2.65mg
13.24%
Magnesium:50.89mg
12.72%
Vitamin B6:0.22mg
11.05%
Potassium:376.97mg
10.77%
Vitamin C:7.01mg
8.49%
Vitamin B1:0.12mg
7.85%
Folate:30.38µg
7.6%
Iron:1.3mg
7.23%
Copper:0.14mg
7.1%
Zinc:1.06mg
7.07%
Vitamin A:332.99IU
6.66%
Fiber:1.43g
5.72%
Vitamin B2:0.09mg
5.29%
Vitamin B5:0.52mg
5.18%
Calcium:51.8mg
5.18%
Source:My Recipes