Zesty Broiled Flounder

Dairy Free
Health score
13%
Zesty Broiled Flounder
45 min.
2
323kcal

Suggestions

Ingredients

  • 0.3 cup japanese breadcrumbs panko
  • 12 ounce sushi-grade yellowtail flounder 
  • 1 tablespoon ginger fresh grated
  • 2 servings parsley fresh chopped
  • 1 small garlic clove minced
  • 2 teaspoons horseradish prepared
  • 2 teaspoons brown sugar light
  • 3 tablespoons mayonnaise 
  • 4 teaspoons soya sauce 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Combine first 6 ingredients in a small bowl.
  2. Brush mayonnaise mixture on both sides of fillets.
  3. Place fillets on a lightly greased, shallow baking sheet, and sprinkle with breadcrumbs. Coat breadcrumbs with cooking spray.
  4. Bake at 450 for 15 minutes or until fish flakes easily with a fork.
  5. Sprinkle with parsley.
  6. POUR: Ginger, horseradish, and soy sauce add spice and saltiness that does best with wines not aged in oak (briny flavors tend to make oak-aged wines taste bitter). Try a light wine such as Chenin Blanc, white Zinfandel, Riesling, or Sauvignon Blanc. Because horseradish is one of the trickiest flavors to pair with wine, a chilled Sapporo or Kirin beer might be all you need to complete the meal.

Nutrition Facts

Calories323kcal
Protein29.94%
Fat54.97%
Carbs15.09%

Properties

Glycemic Index
88.5
Glycemic Load
0.55
Inflammation Score
-5
Nutrition Score
18.147826049639%

Flavonoids

Apigenin
8.62mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.62mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:322.77kcal
16.14%
Fat:19.5g
30%
Saturated Fat:3.32g
20.73%
Carbohydrates:12.05g
4.02%
Net Carbohydrates:11.22g
4.08%
Sugar:5.18g
5.75%
Cholesterol:85.36mg
28.45%
Sodium:1021.42mg
44.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.9g
47.8%
Vitamin K:100.59µg
95.8%
Selenium:48.14µg
68.78%
Phosphorus:468.54mg
46.85%
Vitamin B12:1.97µg
32.89%
Vitamin D:4.8µg
32.03%
Vitamin B3:2.85mg
14.27%
Vitamin E:1.81mg
12.05%
Vitamin B6:0.23mg
11.73%
Magnesium:44.44mg
11.11%
Potassium:376.82mg
10.77%
Manganese:0.2mg
10.12%
Vitamin C:7.21mg
8.74%
Vitamin B1:0.13mg
8.46%
Vitamin A:406.98IU
8.14%
Iron:1.34mg
7.46%
Folate:29.14µg
7.28%
Calcium:68.44mg
6.84%
Zinc:0.85mg
5.67%
Vitamin B2:0.09mg
5.55%
Vitamin B5:0.48mg
4.79%
Copper:0.09mg
4.74%
Fiber:0.83g
3.33%
Source:My Recipes