Flounder Saute Recipe

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Flounder Saute
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Ingredients
9
Count
Nutrition
498
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Heat oil in non-stick skillet.
  2. Cook onion until translucent.
  3. Add pepper and tomatoes.
  4. Cover and simmer about 10 minutes.
  5. Add capers, olives, parsley.
  6. Put flounder fillet on top and spoon some juices over it.
  7. Season to taste with salt and pepper.
  8. Cover and simmer about 5 minutes, until done.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 498.39 Kcal (2087 kJ)
Calories from fat 162.29 Kcal
% Daily Value*
Total Fat 18.03g 28%
Cholesterol 110.03mg 37%
Sodium 971.59mg 40%
Potassium 1754.56mg 37%
Total Carbs 57.56g 19%
Sugars 6.65g 27%
Dietary Fiber 21.13g 85%
Protein 38.68g 77%
Vitamin C 22.6mg 38%
Iron 7.5mg 42%
Calcium 409.9mg 41%
Amount Per 100 g
Calories 96.38 Kcal (404 kJ)
Calories from fat 31.38 Kcal
% Daily Value*
Total Fat 3.49g 28%
Cholesterol 21.28mg 37%
Sodium 187.89mg 40%
Potassium 339.3mg 37%
Total Carbs 11.13g 19%
Sugars 1.29g 27%
Dietary Fiber 4.09g 85%
Protein 7.48g 77%
Vitamin C 4.4mg 38%
Iron 1.5mg 42%
Calcium 79.3mg 41%

* 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

  • 10.7
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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