Italian Style Flounder Recipe

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Italian Style Flounder
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Ingredients:

  • 2 lbs flounder fillets
  • 1 tbsp lemon juice
  • 1/2 cup tomato, diced
  • 2 tbsp basil
  • 2 tbsp capers (optional)

Directions:

  1. Preheat oven to 350°F
  2. Arrange flounder in medium Pyrex baking dish.
  3. Dot with butter substitute, season with salt and pepper, and sprinkle with lemon juice.
  4. Top with tomato, basil, garlic powder and capers.
  5. Cover with aluminum foil and bake for 30 minutes or until fish is easily flaked with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 179.5 Kcal (752 kJ)
Calories from fat 54.33 Kcal
% Daily Value*
Total Fat 6.04g 9%
Cholesterol 105.85mg 35%
Sodium 791.93mg 33%
Potassium 426.17mg 9%
Total Carbs 1.83g 1%
Sugars 0.69g 3%
Dietary Fiber 0.41g 2%
Protein 27.67g 55%
Vitamin C 4.5mg 8%
Iron 0.2mg 1%
Calcium 54.8mg 5%
Amount Per 100 g
Calories 69.75 Kcal (292 kJ)
Calories from fat 21.11 Kcal
% Daily Value*
Total Fat 2.35g 9%
Cholesterol 41.13mg 35%
Sodium 307.71mg 33%
Potassium 165.59mg 9%
Total Carbs 0.71g 1%
Sugars 0.27g 3%
Dietary Fiber 0.16g 2%
Protein 10.75g 55%
Vitamin C 1.8mg 8%
Iron 0.1mg 1%
Calcium 21.3mg 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

  • 4
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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