Baked flounder
Servings: 2
Prep Time: 10
Cook Time: 15 minutes
Rating: 0.0 / 5
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Ingredients
- 1 teaspoon white pepper
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 1/2 teaspoon cayenne
- 1 teaspoon oregano
- 1 teaspoon mustard
- 2 tablespoons butter
- 2 fillet Fish, flatfish (flounder and sole species), raw
- 1/2 medium onion diced fine
- 3 cloves garlic
- 2 medium celery diced fine
Instructions
Mix all spices in bowl. In skillet melt butter. Saute the onion, garlic and celery. Add your fillets. With your hands sprinkle spice mixture over fish. Make sure entire fish is covered. Sauté fish for a few minutes and turn over. Sauté for a few more minutes.
Comments
This is a great Cajun fish recipe.
Nutritional Information
| Nutrition Facts | |
|---|---|
| Serving Size 1 Baked flounder Servings Per Batch 2 | |
| Amount Per Serving | |
| Calories269 | Calories from Fat 2 |
| % Daily Value * | |
| Total Fat 15g | 24% |
| Saturated Fat 8g | 40% |
| Monounsaturated Fat 4g | |
| Polyunsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 104g | 35% |
| Sodium 549mg | 23% |
| Potassium 529mg | 15% |
| Total Carbohydrate 11g | 4% |
| Dietary Fiber 3g | 12% |
| Sugars 2g | |
| Protein 22g | 45% |
| Vitamin A | 27% |
| Vitamin C | 14% |
| Calcium | 11% |
| Iron | 2% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Nutrition Visualization
Macronutrient Breakdown
% Daily Value
Nutrition Facts (per serving)
| Calories | 1501 kcal | 75% DV |
| Protein | 26.8g | 54% DV |
| Total Fat | 11.4g | 15% DV |
| Carbohydrates | 340.6g | 124% DV |
| Fiber | 2.0g | 7% DV |
| Sugar | 0.3g | 1% DV |
| Sodium | 323mg | 14% DV |
* Percent Daily Values are based on a 2000 calorie diet
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