Baked Flounder Fillets With Scallions & Chopped Tomato Recipe

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Baked Flounder Fillets With Scallions & Chopped Tomato
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Ingredients
7
Count
Nutrition
164
Calories
Total time
15
Minutes
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Ingredients:

  • 4 flounder fillets
  • 1/2 lemon
  • 1 medium tomato, chopped
  • 1/8 tsp basil
  • 1/4 tsp garlic powder
  • 1 1/2 tbsp butter

Directions:

  1. Preheat oven to 375°F.
  2. Arrange fish fillets in an ovenproof casserole in a single layer.
  3. Zest the lemon and then squeeze the juice and sprinkle the zest over the fish. Top with scallions and tomato.
  4. Season with the basil and garlic powder. Sprinkle with salt and pepper to your personal taste.
  5. Dot with butter. Bake for 10 minutes or until flakey.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 164.17 Kcal (687 kJ)
Calories from fat 68.18 Kcal
% Daily Value*
Total Fat 7.58g 12%
Cholesterol 84.8mg 28%
Sodium 486.67mg 20%
Potassium 378.49mg 8%
Total Carbs 2.81g 1%
Sugars 1.37g 5%
Dietary Fiber 0.88g 4%
Protein 20.25g 41%
Vitamin C 10.3mg 17%
Vitamin A 0.1mg 2%
Iron 0.2mg 1%
Calcium 48.8mg 5%
Amount Per 100 g
Calories 75.37 Kcal (316 kJ)
Calories from fat 31.3 Kcal
% Daily Value*
Total Fat 3.48g 12%
Cholesterol 38.93mg 28%
Sodium 223.42mg 20%
Potassium 173.76mg 8%
Total Carbs 1.29g 1%
Sugars 0.63g 5%
Dietary Fiber 0.4g 4%
Protein 9.3g 41%
Vitamin C 4.7mg 17%
Iron 0.1mg 1%
Calcium 22.4mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.7
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

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