Spanish Flounder Recipe

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Ingredients:

Serving

2 lbs flounder fillets
1 garlic clove, minced
2 medium tomatoes, thinly sliced
2 tbsp parsley
1/2 small cucumber, thinly sliced
1 tbsp white wine
1/4 cup onion, chopped
2 tbsp lemon juice
1/4 cup green pepper, chopped
1/2 tsp marjoram
2 tbsp butter or 2 tbsp margarine

Directions:

Place fish fillets in a non-stick or greased baking dish.
Arrange tomato and cucumber slices on top.
In a saucepan, cook onion, green pepper, and minced garlic in butter until onion is tender, but not brown.
Remove from heat.
Stir in parsley, wine, lemon juice, and marjoram.
Spoon over fish.
Bake in 375°F oven for about 25 minutes, or until fish flakes easily when tested with a fork.
Serve with wild rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	235.63 Kcal (987 kJ)
Calories from fat	92.86 Kcal
		% Daily Value*
Total Fat	10.32g	16%
Cholesterol	117.3mg	39%
Sodium	677.62mg	28%
Potassium	593.15mg	13%
Total Carbs	5.27g	2%
Sugars	2.92g	12%
Dietary Fiber	1.3g	5%
Protein	28.4g	57%
Vitamin C	23.1mg	39%
Vitamin A	0.1mg	2%
Iron	0.2mg	1%
Calcium	67.7mg	7%

Amount Per 100 g
Calories	67.62 Kcal (283 kJ)
Calories from fat	26.65 Kcal
		% Daily Value*
Total Fat	2.96g	16%
Cholesterol	33.67mg	39%
Sodium	194.47mg	28%
Potassium	170.23mg	13%
Total Carbs	1.51g	2%
Sugars	0.84g	12%
Dietary Fiber	0.37g	5%
Protein	8.15g	57%
Vitamin C	6.6mg	39%
Iron	0.1mg	1%
Calcium	19.4mg	7%

* 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

5.3

Points
6

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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