Directions:
- Mix bread crumbs, salt and pepper in a shallow bowl.
- Dredge fish fillets in the crumbs mixture, shake off any excess.
- Heat olive oil in a non-stick skillet large enough to accommodate 4 fillets in single layer.
- Add the flounder fillets to the skillet and saute them until done, about 2 to 3 minutes on each side.
- Transfer the fish to a large serving plate, cover to keep warm.
- Add wine, garlic, lemon juice and orange juice to the pan, stir to mix for about 1 minute or until the sauce is thicken.
- Add green onion and butter and quickly remove from heat.
- Pour sauce over fish, garnish with chopped chives and serve immediately with steamed rice and your favorite steamed vegetable.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 125.42 Kcal (525 kJ) | ||
| Calories from fat | 78.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.71g | 13% | |
|---|---|---|---|
| Cholesterol | 15.29mg | 5% | |
| Sodium | 114.27mg | 5% | |
| Potassium | 94.65mg | 2% | |
| Total Carbs | 5.19g | 2% | |
| Sugars | 1.33g | 5% | |
| Dietary Fiber | 0.36g | 1% | |
| Protein | 3.99g | 8% | |
| Vitamin C | 7.3mg | 12% | |
| Iron | 0.3mg | 2% | |
| Calcium | 22mg | 2% | |
| Amount Per 100 g | |||
| Calories | 143.77 Kcal (602 kJ) | ||
| Calories from fat | 89.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.98g | 13% | |
|---|---|---|---|
| Cholesterol | 17.53mg | 5% | |
| Sodium | 130.98mg | 5% | |
| Potassium | 108.49mg | 2% | |
| Total Carbs | 5.94g | 2% | |
| Sugars | 1.53g | 5% | |
| Dietary Fiber | 0.41g | 1% | |
| Protein | 4.57g | 8% | |
| Vitamin C | 8.3mg | 12% | |
| Iron | 0.3mg | 2% | |
| Calcium | 25.3mg | 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.
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