Baked Fish - 4 servings
Preparation: 10 min. Cooking: 20 min. Total: 30 min.
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1-1/2 lbs flounder fillets, or sole fillets
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1 Tbsp olive oil
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1 tomato, peeled, seeded and chopped
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1 Tbsp white wine vinegar
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1 Tbsp chives or scallions, minced
Preheat oven to 375°F. Arrange flounder fillets in a lightly oiled baking pan. Season with pepper to taste and bake 12-15 minutes or until fish flakes easily. Heat oil in a heavy saucepan over medium heat. Add tomatoes, vinegar, and pepper to taste. Simmer until sauce thickens. Stir in chives and serve over flounder.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 240 Cal |
6 g |
1.2 g |
41 g |
0.39 g |
0.82 g |
120 mg |
180 mg |
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Nutrients
| Calories |
240 Cal |
|
| Fat |
6 g |
|
| Carbs |
1.2 g |
|
| Protein |
41 g |
|
| Fiber |
0.39 g |
|
| Sugar |
0.82 g |
|
|
Fats
| Fat |
6 g |
|
| Fat, Sat. |
1.1 g |
|
| Fat, Mono. |
2.9 g |
|
| Fat, Poly. |
1.5 g |
|
| Cholesterol |
120 mg |
|
|
Vitamins
| Choline |
140 mg |
25% |
| Niacin |
3.9 mg |
24% |
| Panto. Acid |
1 mg |
20% |
| Riboflavin |
0.2 mg |
15% |
| Thiamin |
0.15 mg |
12% |
| Vitamin A |
360 IU |
12% |
| Vitamin B6 |
0.43 mg |
27% |
| Vitamin B12 |
4.3 mcg |
180% |
| Vitamin C |
4.4 mg |
4.8% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.8 mg |
12% |
| Vitamin K |
6.2 mcg |
5.2% |
|
Minerals
| Calcium |
35 mg |
3.5% |
| Copper |
0.064 mg |
7.1% |
| Fluoride |
0.71 mcg |
18% |
| Iron |
0.71 mg |
8.9% |
| Magnesium |
100 mg |
24% |
| Manganese |
0.074 mg |
1% |
| Phosphorus |
500 mg |
71% |
| Potassium |
660 mg |
14% |
| Selenium |
99 mcg |
180% |
| Sodium |
180 mg |
12% |
| Zinc |
1.1 mg |
10% |
|
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