Lemon Sauteed Flounder Recipe

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Lemon Sauteed Flounder
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Ingredients:

Directions:

  1. Mix breadcrumbs with salt and pepper in a shallow bowl.
  2. Dredge flounder in crumbs, shake off excess.
  3. Heat oil in saute pan, add fillets and saute until browned, aprox 2-3 mins per side.
  4. Remove to a plate and keep warm.
  5. Add wine, garlic, lemon juice, orange juice and rind, boil to thicken, 1-2 minutes.
  6. Add scallions, remove from heat and swirl in butter.
  7. Serve over fish,.
  8. Garnish with chives.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 156.2 Kcal (654 kJ)
Calories from fat 83.38 Kcal
% Daily Value*
Total Fat 9.26g 14%
Cholesterol 28.19mg 9%
Sodium 183.02mg 8%
Potassium 134.42mg 3%
Total Carbs 6.03g 2%
Sugars 1.5g 6%
Dietary Fiber 0.27g 1%
Protein 6.77g 14%
Vitamin C 6.3mg 11%
Iron 0.3mg 1%
Calcium 25.7mg 3%
Amount Per 100 g
Calories 129.77 Kcal (543 kJ)
Calories from fat 69.27 Kcal
% Daily Value*
Total Fat 7.7g 14%
Cholesterol 23.42mg 9%
Sodium 152.05mg 8%
Potassium 111.68mg 3%
Total Carbs 5.01g 2%
Sugars 1.25g 6%
Dietary Fiber 0.22g 1%
Protein 5.63g 14%
Vitamin C 5.3mg 11%
Iron 0.2mg 1%
Calcium 21.3mg 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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Recipe Tags

Weightwatchers Points

  • 3.8
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

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