Directions:
- 1. Place the butter in a small bowl and combine with the mustard, parsley, and lemon zest. Set aside.
- 2. Arrange the oven or broiler rack 4 inches from the heat. Preheat the broiler. Line 2 baking sheets with aluminum foil. Oil the foil lightly. Evenly space 4 flounder fillets on each of the baking sheets.
- 3. Spread about 1 1/2 teaspoons of the butter mixture atop each fish fillet. Broil for 4 to 5 minutes, or until the fish is lightly browned on top and just cooked through. Do not overcook.
- 4. Serve immediately, garnished with a flourish of clover sprouts and a lemon quarter.
- Per serving: 160 calories, no carbohydrates, 21g protein, 7g fat, 70mg cholesterol. Nutritional analysis provided by New Wellness, Richmond, Va.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 171.24 Kcal (717 kJ) | ||
| Calories from fat | 82.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.12g | 14% | |
|---|---|---|---|
| Cholesterol | 88.62mg | 30% | |
| Sodium | 512.46mg | 21% | |
| Potassium | 291.23mg | 6% | |
| Total Carbs | 1.49g | 0% | |
| Sugars | 0.47g | 2% | |
| Dietary Fiber | 0.54g | 2% | |
| Protein | 19.9g | 40% | |
| Vitamin C | 9mg | 15% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.3mg | 1% | |
| Calcium | 42.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 90.47 Kcal (379 kJ) | ||
| Calories from fat | 43.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.82g | 14% | |
|---|---|---|---|
| Cholesterol | 46.82mg | 30% | |
| Sodium | 270.74mg | 21% | |
| Potassium | 153.86mg | 6% | |
| Total Carbs | 0.79g | 0% | |
| Sugars | 0.25g | 2% | |
| Dietary Fiber | 0.28g | 2% | |
| Protein | 10.52g | 40% | |
| Vitamin C | 4.8mg | 15% | |
| Iron | 0.1mg | 1% | |
| Calcium | 22.4mg | 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.
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