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Flounder Baked W/ Vegetables Recipe

Flounder Baked W/ Vegetables Recipe

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Ingredients:

Serving

1 tbsp olive oil
2 garlic cloves, finely chopped
2 slices fresh ginger , slivered
2 tbsp soy sauce
1 stalk celery , cut in 3-inch matchsticks
1 carrot, peeled and cut in 3-inch matchsticks
2 scallions , cut in 3-inch matchsticks
4 flounder or 4 sole fillets
4 oz baby shrimp, deveined
4 pieces aluminum foil, 12-inch square

Directions:

Preheat oven to 450*. Prepare 4 pieces of foil 12 sq. and fold in half and cut out half-heart shape on the fold. In a non-stick skillet, heat oil. Saute garlic and ginger for 15 seconds. Stir in soy sauce; remove from heat, add vegetables and toss to coat. Place 1 fillet on each piece of foil; top with 1/4 of the vegetables. Arrange shrimp on top and seal. Start at one end, close the edges by making small pleats. Work around the length of foil to seal package. Fold the end piece under the package. Repeat with other 3. Bake on a baking sheet 10-12 minutes or until fish is cooked. Transfer to individual dishes, carefully unwrap and serve at once.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	168.06 Kcal (704 kJ)
Calories from fat	73.04 Kcal
		% Daily Value*
Total Fat	8.12g	12%
Cholesterol	59.86mg	20%
Sodium	889.45mg	37%
Potassium	283.2mg	6%
Total Carbs	7.8g	3%
Sugars	0.97g	4%
Dietary Fiber	0.95g	4%
Protein	15.6g	31%
Vitamin C	2.2mg	4%
Vitamin A	0.1mg	3%
Iron	0.4mg	2%
Calcium	42.7mg	4%

Amount Per 100 g
Calories	102.81 Kcal (430 kJ)
Calories from fat	44.68 Kcal
		% Daily Value*
Total Fat	4.96g	12%
Cholesterol	36.62mg	20%
Sodium	544.12mg	37%
Potassium	173.25mg	6%
Total Carbs	4.77g	3%
Sugars	0.59g	4%
Dietary Fiber	0.58g	4%
Protein	9.54g	31%
Vitamin C	1.4mg	4%
Vitamin A	0.1mg	3%
Iron	0.2mg	2%
Calcium	26.1mg	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.

Tastes

salty
savory
bitter
sweet

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