Baked Flounder Recipe

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Ingredients:

Serving

2/3 cup sliced green onions
1/2 cup sliced fresh mushrooms
2 lb flounder or sole fillets
1 tsp dried marjoram
1/2 tsp salt
1/8 tsp pepper
2 tbsp dry white wine or chicken broth
2 tsp lemon juice
1/4 cup shredded reduced-fat mexican cheese blend
1/4 cup soft whole wheat bread crumbs
2 tbsp butter, melted

Directions:

Sprinkle the green onions and mushrooms into a 13-in. x 9-in. baking dish coated with cooking spray. Arrange fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper.
Pour wine and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	179.46 Kcal (751 kJ)
Calories from fat	71.27 Kcal
		% Daily Value*
Total Fat	7.92g	12%
Cholesterol	81.1mg	27%
Sodium	679.81mg	28%
Potassium	305.95mg	7%
Total Carbs	4.82g	2%
Sugars	0.66g	3%
Dietary Fiber	0.77g	3%
Protein	20.13g	40%
Vitamin C	1.9mg	3%
Iron	0.6mg	3%
Calcium	93.5mg	9%

Amount Per 100 g
Calories	93.76 Kcal (393 kJ)
Calories from fat	37.24 Kcal
		% Daily Value*
Total Fat	4.14g	12%
Cholesterol	42.37mg	27%
Sodium	355.17mg	28%
Potassium	159.84mg	7%
Total Carbs	2.52g	2%
Sugars	0.35g	3%
Dietary Fiber	0.4g	3%
Protein	10.52g	40%
Vitamin C	1mg	3%
Iron	0.3mg	3%
Calcium	48.9mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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