Flounder Baked W/ Vegetables Recipe

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Flounder Baked W/ Vegetables
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Ingredients:

Directions:

  1. Preheat oven to 450*. Prepare 4 pieces of foil 12 sq. and fold in half and cut out half-heart shape on the fold. In a non-stick skillet, heat oil. Saute garlic and ginger for 15 seconds. Stir in soy sauce; remove from heat, add vegetables and toss to coat. Place 1 fillet on each piece of foil; top with 1/4 of the vegetables. Arrange shrimp on top and seal. Start at one end, close the edges by making small pleats. Work around the length of foil to seal package. Fold the end piece under the package. Repeat with other 3. Bake on a baking sheet 10-12 minutes or until fish is cooked. Transfer to individual dishes, carefully unwrap and serve at once.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 168.06 Kcal (704 kJ)
Calories from fat 73.04 Kcal
% Daily Value*
Total Fat 8.12g 12%
Cholesterol 59.86mg 20%
Sodium 889.45mg 37%
Potassium 283.2mg 6%
Total Carbs 7.8g 3%
Sugars 0.97g 4%
Dietary Fiber 0.95g 4%
Protein 15.6g 31%
Vitamin C 2.2mg 4%
Vitamin A 0.1mg 3%
Iron 0.4mg 2%
Calcium 42.7mg 4%
Amount Per 100 g
Calories 102.81 Kcal (430 kJ)
Calories from fat 44.68 Kcal
% Daily Value*
Total Fat 4.96g 12%
Cholesterol 36.62mg 20%
Sodium 544.12mg 37%
Potassium 173.25mg 6%
Total Carbs 4.77g 3%
Sugars 0.59g 4%
Dietary Fiber 0.58g 4%
Protein 9.54g 31%
Vitamin C 1.4mg 4%
Vitamin A 0.1mg 3%
Iron 0.2mg 2%
Calcium 26.1mg 4%

* 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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Recipe Tags

Weightwatchers Points

  • 3.8
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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