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Baked Flounder Fillets with Lemon-Pepper Vegetables Recipe

Baked Flounder Fillets with Lemon-Pepper Vegetables Recipe

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Baked Flounder Fillets with Lemon-Pepper Vegetables

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Ingredients

Count

Nutrition

142

Calories

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Ingredients:

Serving

1/4 cup dry white wine
3 tbsp fresh lemon juice
2 tbsp finely chopped fresh parsley leaves
1/4 cup olive oil
1/2 tsp coarsely ground black pepper
1 onion, sliced thin
3 carrots , cut into 2-inch julienne strips
1 yellow squash , cut into 2-inch julienne strips
1 zucchini , cut into 2-inch julienne strips
six 6- to 8-oz flounder fillets, halved lengthwise and seasoned with salt and pepper

Directions:

In a bowl whisk together the wine, the lemon juice, the parsley, the oil, the pepper, and salt to taste and add the onion. In another bowl toss together the carrots, the squash, and the zucchini, add about 1/4 cup of the liquid from the onion mixture, and toss the mixture well. Spread the onion mixture in the bottom of a greased glass baking dish, 15 by 10 by 2 inches. On a work surface arrange the flounder fillet halves, skinned sides up, beginning with the narrow end roll up each fillet half jelly-roll fashion, and secure each roll with a wooden pick. Arrange the fish rolls, seam sides down and not touching each other, on the onion mixture, put an oiled sheet of parchment or wax paper directly on them, and bake the mixture in the middle of a preheated 400°F. oven for 8 minutes. Spread the vegetable mixture around the rolls and bake the mixture, the fish covered directly with the parchment, for 7 to 12 minutes more, or until the fish just flakes. Transfer the vegetables to a heated platter, arrange the fish rolls on top of them, and spoon the juices over the top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	141.53 Kcal (593 kJ)
Calories from fat	84.09 Kcal
		% Daily Value*
Total Fat	9.34g	14%
Sodium	23.65mg	1%
Potassium	157.15mg	3%
Total Carbs	11.83g	4%
Sugars	2.6g	10%
Dietary Fiber	1.39g	6%
Protein	0.6g	1%
Vitamin C	8.4mg	14%
Vitamin A	0.3mg	10%
Iron	0.1mg	1%
Calcium	18.6mg	2%

Amount Per 100 g
Calories	121.31 Kcal (508 kJ)
Calories from fat	72.08 Kcal
		% Daily Value*
Total Fat	8.01g	14%
Sodium	20.27mg	1%
Potassium	134.7mg	3%
Total Carbs	10.14g	4%
Sugars	2.23g	10%
Dietary Fiber	1.19g	6%
Protein	0.51g	1%
Vitamin C	7.2mg	14%
Vitamin A	0.3mg	10%
Iron	0.1mg	1%
Calcium	15.9mg	2%

* 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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