Directions:
- In a heavy skillet cook onion, bell pepper, and garlic in oil over moderately low heat, stirring occasionally, until vegetables are softened and stir in bread crumbs and salt and pepper to taste.
- Preheat broiler.
- On a work surface arrange flounder skinned sides up and spread top with mayonnaise. Sprinkle flounder with bread crumb mixture and on oiled rack of a broiler pan broil about 6 inches from heat until cooked through, about 6 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 289.53 Kcal (1212 kJ) | ||
| Calories from fat | 166.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.49g | 28% | |
|---|---|---|---|
| Cholesterol | 79.15mg | 26% | |
| Sodium | 621.5mg | 26% | |
| Potassium | 338.04mg | 7% | |
| Total Carbs | 8.48g | 3% | |
| Sugars | 2.38g | 10% | |
| Dietary Fiber | 1.06g | 4% | |
| Protein | 20.87g | 42% | |
| Vitamin C | 25.5mg | 43% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 10.4mg | 58% | |
| Calcium | 56.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 121.06 Kcal (507 kJ) | ||
| Calories from fat | 69.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.73g | 28% | |
|---|---|---|---|
| Cholesterol | 33.09mg | 26% | |
| Sodium | 259.87mg | 26% | |
| Potassium | 141.35mg | 7% | |
| Total Carbs | 3.55g | 3% | |
| Sugars | 1g | 10% | |
| Dietary Fiber | 0.44g | 4% | |
| Protein | 8.72g | 42% | |
| Vitamin C | 10.7mg | 43% | |
| Vitamin A | 0.2mg | 20% | |
| Iron | 4.4mg | 58% | |
| Calcium | 23.5mg | 6% | |
* 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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