Directions:
- Combine the first 8 ingredients in a shallow dish.
- Add flounder and coat with marinade, refrigerate for several hours.
- Place broiler rack 4 inches from heat and heat broiler to high.
- Spray a broiler pan with cooking spray, place fillets in a single layer on pan, cook 3-4 minutes per side.
- Serve with rice, and vegetables.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 143.17 Kcal (599 kJ) | ||
| Calories from fat | 44.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.9g | 8% | |
|---|---|---|---|
| Cholesterol | 71.74mg | 24% | |
| Sodium | 449.54mg | 19% | |
| Potassium | 359.16mg | 8% | |
| Total Carbs | 4.24g | 1% | |
| Sugars | 3.17g | 13% | |
| Dietary Fiber | 0.33g | 1% | |
| Protein | 19.16g | 38% | |
| Vitamin C | 2.1mg | 3% | |
| Iron | 0.6mg | 3% | |
| Calcium | 114.8mg | 11% | |
| Amount Per 100 g | |||
| Calories | 69.56 Kcal (291 kJ) | ||
| Calories from fat | 21.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.38g | 8% | |
|---|---|---|---|
| Cholesterol | 34.85mg | 24% | |
| Sodium | 218.4mg | 19% | |
| Potassium | 174.49mg | 8% | |
| Total Carbs | 2.06g | 1% | |
| Sugars | 1.54g | 13% | |
| Dietary Fiber | 0.16g | 1% | |
| Protein | 9.31g | 38% | |
| Vitamin C | 1mg | 3% | |
| Iron | 0.3mg | 3% | |
| Calcium | 55.8mg | 11% | |
* 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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