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Flounder with Peppers and Green Onions Recipe

Flounder with Peppers and Green Onions Recipe

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Ingredients

Count

Nutrition

111

Calories

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Ingredients:

Serving

2 tsp reduced-calorie margarine
1/3 cup sliced green onions
1 tsp bottled minced garlic
1 small red bell pepper , cut into thin strips
1 lb flounder fillets, cut into 4 pieces
3 tbsp dry white wine
1/2 tsp grated lime rind
2 tbsp fresh lime juice

Directions:

Melt margarine in a large nonstick skillet over medium-high heat. Add green onions, garlic, and pepper strips; cook 2 minutes, stirring often.
Add fish, and cook 2 minutes on each side. Sprinkle wine, lime rind, and lime juice over fish. Cover, reduce heat, and simmer 3 minutes or until fish flakes easily when tested with a fork. Carefully remove fish to a serving platter; top with pepper mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	110.66 Kcal (463 kJ)
Calories from fat	30.96 Kcal
		% Daily Value*
Total Fat	3.44g	5%
Cholesterol	52.67mg	18%
Sodium	352.57mg	15%
Potassium	244.41mg	5%
Total Carbs	3.1g	1%
Sugars	1.69g	7%
Dietary Fiber	0.52g	2%
Protein	13.74g	27%
Vitamin C	33.1mg	55%
Vitamin A	0.8mg	25%
Iron	12.7mg	70%
Calcium	32.5mg	3%

Amount Per 100 g
Calories	61.96 Kcal (259 kJ)
Calories from fat	17.34 Kcal
		% Daily Value*
Total Fat	1.93g	5%
Cholesterol	29.49mg	18%
Sodium	197.4mg	15%
Potassium	136.84mg	5%
Total Carbs	1.74g	1%
Sugars	0.94g	7%
Dietary Fiber	0.29g	2%
Protein	7.69g	27%
Vitamin C	18.5mg	55%
Vitamin A	0.4mg	25%
Iron	7.1mg	70%
Calcium	18.2mg	3%

* 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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