Directions:
- Preheat oven to 450°F.
- Peel and quarter bananas lengthwise.
- Heat 1 tbsp butter and 1 tbsp oil in a 12-inch ovenproof skillet over medium-high heat.
- Sauté banana slices, 1 minute per side or until golden.
- Remove from skillet and reserve.
- Rinse flounder with water and pat dry.
- Sprinkle with the cumin.
- Dust with salt and pepper (to taste).
- In a shallow bowl, beat egg and 1/4 tsp salt.
- Spread peanuts in a shallow dish (reduce salt to 1/8 tsp in egg mixture if using salted peanuts).
- Dip each flounder fillet in the egg mixture, and dredge immediately in the peanuts.
- Add remaining 1 tbps butter to skillet, heating until melted but not brown.
- Sauté the fillets for 3 minutes on one side.
- Flip fillets, topping them with banana slices, and sauté for 2 minutes more.
- Sprinkle fish with lime juice and transfer the skillet the 450°F oven.
- Bake the fish for 5 minutes or until fish flakes easily with a fork.
- Serve with lime wedges.
- Nicely accompanied by fruited rice or couscous.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 613.42 Kcal (2568 kJ) | ||
| Calories from fat | 437.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 48.57g | 75% | |
|---|---|---|---|
| Cholesterol | 202.16mg | 67% | |
| Sodium | 924.02mg | 39% | |
| Potassium | 719.3mg | 15% | |
| Total Carbs | 9.1g | 3% | |
| Sugars | 2.17g | 9% | |
| Dietary Fiber | 4.46g | 18% | |
| Protein | 39.76g | 80% | |
| Vitamin C | 3.1mg | 5% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 3.2mg | 18% | |
| Calcium | 109.1mg | 11% | |
| Amount Per 100 g | |||
| Calories | 202.46 Kcal (848 kJ) | ||
| Calories from fat | 144.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.03g | 75% | |
|---|---|---|---|
| Cholesterol | 66.72mg | 67% | |
| Sodium | 304.97mg | 39% | |
| Potassium | 237.4mg | 15% | |
| Total Carbs | 3g | 3% | |
| Sugars | 0.72g | 9% | |
| Dietary Fiber | 1.47g | 18% | |
| Protein | 13.12g | 80% | |
| Vitamin C | 1mg | 5% | |
| Iron | 1.1mg | 18% | |
| Calcium | 36mg | 11% | |
* 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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