dish
Simply Sautéed Flounder

4
Serves
189
Calories
11
Nutrients
14
Vitamins

Ingredients

1 tablespoon olive oil

Cooking Instructions

1. Heat the oil in a large skillet over a medium-high heat.

2. Season the fillets with salt and pepper.

3. Sauté each flounder fillet for about 3 to 4 minutes on each side, depending on the thickness of the fish, then squeeze the juice of one lemon wedge over each fillet.

4. Transfer the fillets to a warmed serving platter and let rest for 3 minutes prior to serving.

Serving Size: 1 fillet

Nutrition Information

Number of Servings: 4
Calories
189
Protein
32 g
Total Carbohydrate
1 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 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
70 %
Percent Calories from Carbohydrate
3 %
Percent Calories from Fat
27 %
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
9 mg
Vitamin D
102 IU
Folate
14 mcg
Vitamin E
5 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
36 mg
Iron
1 mg
Phosphorus
313 mg
Potassium
638 mg
Sodium
492 mg
Zinc
1 mg