Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
| Calories | 263.2 | Total Fat | 6.4 g |
|---|---|
| Saturated Fat | 2.9 g |
| Polyunsaturated Fat | 1.1 g |
| Monounsaturated Fat | 1.8 g |
| Cholesterol | 96.2 mg |
| Sodium | 672.2 mg |
| Potassium | 724.4 mg |
| Total Carbohydrate | 12.8 g |
| Dietary Fiber | 2.8 g |
| Sugars | 2.3 g |
| Protein | 38.3 g |
| Vitamin A | 50.3 % | Vitamin B-12 | 56.2 % |
|---|---|
| Vitamin B-6 | 27.8 % |
| Vitamin C | 129.9 % |
| Vitamin D | 3.3 % |
| Vitamin E | 14.7 % |
| Calcium | 22.5 % |
| Copper | 10.5 % |
| Folate | 9.1 % |
| Iron | 6.8 % |
| Magnesium | 24.1 % |
| Manganese | 11.9 % |
| Niacin | 20.6 % |
| Pantothenic Acid | 12.4 % |
| Phosphorus | 51.4 % |
| Riboflavin | 17.5 % |
| Selenium | 113.7 % |
| Thiamin | 12.5 % |
| Zinc | 10.1 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories in Mediterranean Flounder
View the full Mediterranean Flounder Recipe & Instructions
Calories per Ingredient
Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.
Calories per serving of Mediterranean Flounder
149 calories of Flounder (fish), (1 fillet)
59 calories of Parmesan Cheese, grated, (0.13 cup)
15 calories of Onions, raw, (0.25 cup, chopped)
13 calories of Del Monte Diced Tomatoes, No Salt Added, (0.25 cup)
10 calories of Peppers, sweet, red, fresh, (0.25 cup, chopped)
9 calories of Tomatoes, red, ripe, canned, with green chilies, (0.25 cup)
5 calories of Black Olives, canned (small-extra large), (0.50 tbsp)
4 calories of Mushrooms, fresh, (0.25 cup, pieces or slices)
2 calories of Garlic, (0.50 tsp)
0 calories of Mrs. Dash (R) Garlic & Herb Seasoning Blend, (0.50 tsp)
Calories per serving of Mediterranean Flounder
149 calories of Flounder (fish), (1 fillet)
59 calories of Parmesan Cheese, grated, (0.13 cup)
15 calories of Onions, raw, (0.25 cup, chopped)
13 calories of Del Monte Diced Tomatoes, No Salt Added, (0.25 cup)
10 calories of Peppers, sweet, red, fresh, (0.25 cup, chopped)
9 calories of Tomatoes, red, ripe, canned, with green chilies, (0.25 cup)
5 calories of Black Olives, canned (small-extra large), (0.50 tbsp)
4 calories of Mushrooms, fresh, (0.25 cup, pieces or slices)
2 calories of Garlic, (0.50 tsp)
0 calories of Mrs. Dash (R) Garlic & Herb Seasoning Blend, (0.50 tsp)
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