Directions:
- Place the flounder in a 2-qt. microwave-safe dish coated with cooking spray. Drizzle with butter; sprinkle with salt and lemon-pepper. Cover and microwave on high for 5-6 minutes or until fish flakes easily with a fork.
- Meanwhile, in a small bowl, combine the sauce ingredients. Serve with flounder. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 167.96 Kcal (703 kJ) | ||
| Calories from fat | 69.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.76g | 12% | |
|---|---|---|---|
| Cholesterol | 85.29mg | 28% | |
| Sodium | 806.84mg | 34% | |
| Potassium | 303.52mg | 6% | |
| Total Carbs | 2.9g | 1% | |
| Sugars | 1.32g | 5% | |
| Dietary Fiber | 0.38g | 2% | |
| Protein | 20.39g | 41% | |
| Vitamin C | 0.6mg | 1% | |
| Calcium | 50.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 84.15 Kcal (352 kJ) | ||
| Calories from fat | 34.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.89g | 12% | |
|---|---|---|---|
| Cholesterol | 42.73mg | 28% | |
| Sodium | 404.25mg | 34% | |
| Potassium | 152.07mg | 6% | |
| Total Carbs | 1.45g | 1% | |
| Sugars | 0.66g | 5% | |
| Dietary Fiber | 0.19g | 2% | |
| Protein | 10.22g | 41% | |
| Vitamin C | 0.3mg | 1% | |
| Calcium | 25.5mg | 5% | |
* 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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