Directions:
- Warm oven to 200 degrees F. or lowest setting - to keep fish warm.
- Mix the flour with the salt and pepper on a large plate.
- Dredge the flounder in the flour, shake off excess, and dip in the beaten egg.
- Combine the butter and oil in a large saute pan and put over med-high heat.
- Add the flounder fillets and saute quickly, about 2-3 minutes per side.
- Remove from the pan and set aside in a warm oven.
- To the same pan, add the almonds and saute briefly, then add banana slices.
- Hold pan away from the heat (very important so it doesn't flame) and add rum. * Never pour rum directly from the bottle into a hot pan, since it is highly flamable.
- Return the pan to heat.
- Add the butter and nutmeg - adjust seasoning.
- Cook briefly and pour sauce over the flounder.
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 487.72 Kcal (2042 kJ) | ||
| Calories from fat | 224.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.92g | 38% | |
|---|---|---|---|
| Cholesterol | 137.85mg | 46% | |
| Sodium | 1203.99mg | 50% | |
| Potassium | 515.64mg | 11% | |
| Total Carbs | 35.86g | 12% | |
| Sugars | 5.19g | 21% | |
| Dietary Fiber | 4.89g | 20% | |
| Protein | 25.61g | 51% | |
| Vitamin C | 3.5mg | 6% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.2mg | 12% | |
| Calcium | 139.5mg | 14% | |
| Amount Per 100 g | |||
| Calories | 177.12 Kcal (742 kJ) | ||
| Calories from fat | 81.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.05g | 38% | |
|---|---|---|---|
| Cholesterol | 50.06mg | 46% | |
| Sodium | 437.25mg | 50% | |
| Potassium | 187.26mg | 11% | |
| Total Carbs | 13.02g | 12% | |
| Sugars | 1.89g | 21% | |
| Dietary Fiber | 1.78g | 20% | |
| Protein | 9.3g | 51% | |
| Vitamin C | 1.3mg | 6% | |
| Iron | 0.8mg | 12% | |
| Calcium | 50.7mg | 14% | |
* 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.
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