dish
Flounder with Lemon Sauce

4
Serves
260
Calories
13
Nutrients
14
Vitamins

Ingredients

3 large lemons
1/4 cup sugar
1/4 cup water
4 6-ounce flounder fillets
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil

Cooking Instructions

For the lemon sauce:

1. Bring the sugar and water to a boil. Remove from the heat and cool.

2. Juice the lemons and strain. Add half of the sugar syrup to the lemon juice. Add more sugar syrup until a pleasant balance of sweetness and tartness is reached. Cool to room temperature.

For the flounder:

1. Season the flounder fillets with salt and pepper, then drizzle with olive oil.

2. Place a sauté pan large enough to accommodate all the fillets over medium-high heat. Add the flounder and lower the heat to medium. Cook until well-browned on one side, about 3 minutes. Turn the fillets over and cook 1 more minute.

3. Serve the flounder topped with the lemon sauce.

Serving Size: 1 fillet with 2 tablespoons of sauce

Nutrition Information

Number of Servings: 4
Calories
260
Protein
32 g
Total Carbohydrate
16 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
13 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
82 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
50 %
Percent Calories from Carbohydrate
25 %
Percent Calories from Fat
25 %
Vitamin A
56 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
5 mg
Vitamin B6
0 mg
Vitamin B12
3 mcg
Biotin
0 mcg
Vitamin C
21 mg
Vitamin D
102 IU
Folate
14 mcg
Vitamin E
6 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
46 mg
Iron
1 mg
Phosphorus
314 mg
Potassium
683 mg
Sodium
495 mg
Zinc
1 mg