Baked Flounder With Low-Fat Cream Sauce Recipe

Posted by
Rate It!
Baked Flounder With Low-Fat Cream Sauce
Add your photo!



  1. Sprinkle both sides of flounder fillets garlic salt and pepper.
  2. Place fillets in a single layer in a greased baking dish 12x8 inches.
  3. Arrange sliced tomatoes over top of fillets.
  4. Sprinkle tomatoes with garlic salt and pepper.
  5. Blend flour into margarine.
  6. Add milk gradually and cook until thick and smooth, stirring constantly. Remove from heat and stir in wine and basil.
  7. Pour sauce over top of tomatoes.
  8. Bake in a 350 oven for 25-30 minutes or until fish flakes easily.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 287.09 Kcal (1202 kJ)
Calories from fat 90.67 Kcal
% Daily Value*
Total Fat 10.07g 15%
Cholesterol 68.85mg 23%
Sodium 1002.82mg 42%
Potassium 533.18mg 11%
Total Carbs 13.44g 4%
Sugars 4.71g 19%
Dietary Fiber 1.42g 6%
Protein 20.84g 42%
Vitamin C 9.2mg 15%
Vitamin A 0.1mg 2%
Iron 0.5mg 3%
Calcium 150.6mg 15%
Amount Per 100 g
Calories 81.65 Kcal (342 kJ)
Calories from fat 25.79 Kcal
% Daily Value*
Total Fat 2.87g 15%
Cholesterol 19.58mg 23%
Sodium 285.21mg 42%
Potassium 151.64mg 11%
Total Carbs 3.82g 4%
Sugars 1.34g 19%
Dietary Fiber 0.4g 6%
Protein 5.93g 42%
Vitamin C 2.6mg 15%
Iron 0.1mg 3%
Calcium 42.8mg 15%

* 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.


  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Construct & Analyze
Your Recipe

Recipe Tags

Weightwatchers Points

  • 6.3
  • 6

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

Share Recipe

Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top