Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
| Calories | 344.5 | Total Fat | 12.5 g |
|---|---|
| Saturated Fat | 4.1 g |
| Polyunsaturated Fat | 2.9 g |
| Monounsaturated Fat | 4.0 g |
| Cholesterol | 97.8 mg |
| Sodium | 1,124.9 mg |
| Potassium | 926.0 mg |
| Total Carbohydrate | 19.4 g |
| Dietary Fiber | 4.5 g |
| Sugars | 6.3 g |
| Protein | 39.6 g |
| Vitamin A | 125.7 % | Vitamin B-12 | 54.3 % |
|---|---|
| Vitamin B-6 | 31.3 % |
| Vitamin C | 55.4 % |
| Vitamin D | 9.4 % |
| Vitamin E | 21.9 % |
| Calcium | 26.6 % |
| Copper | 12.0 % |
| Folate | 17.9 % |
| Iron | 13.4 % |
| Magnesium | 26.9 % |
| Manganese | 16.8 % |
| Niacin | 19.8 % |
| Pantothenic Acid | 9.5 % |
| Phosphorus | 46.5 % |
| Riboflavin | 18.6 % |
| Selenium | 109.1 % |
| Thiamin | 12.4 % |
| Zinc | 9.2 % |
*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 Southern Baked Flounder
View the full Southern Baked 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 Southern Baked Flounder
149 calories of Flounder (fish), (1 fillet)
52 calories of Milk, 2%, with added nonfat milk solids, without added vit A, (0.38 cup)
30 calories of Olive Oil, (0.25 tbsp)
23 calories of Parmesan Cheese, grated, (1 tbsp)
23 calories of Brummel & Brown - Yogurt Butter, (0.50 tbsp)
15 calories of Onions, raw, (0.25 cup, chopped)
15 calories of GV Corn Starch, (0.50 tbsp)
10 calories of Paprika, (0.50 tbsp)
8 calories of Mustard Greens, (0.38 cup, chopped)
6 calories of Capers, canned, (25 grams)
5 calories of Green Peppers (bell peppers), (0.13 cup, chopped)
4 calories of Pepper, red or cayenne, (0.25 tbsp)
4 calories of Lea & Perrins, Worcestershire Sauce, (0.75 tsp)
3 calories of Nutmeg, ground, (0.25 tsp)
0 calories of Lemon Juice 'Real Lemon' 100% juice, (0.25 tsp)
Calories per serving of Southern Baked Flounder
149 calories of Flounder (fish), (1 fillet)
52 calories of Milk, 2%, with added nonfat milk solids, without added vit A, (0.38 cup)
30 calories of Olive Oil, (0.25 tbsp)
23 calories of Parmesan Cheese, grated, (1 tbsp)
23 calories of Brummel & Brown - Yogurt Butter, (0.50 tbsp)
15 calories of Onions, raw, (0.25 cup, chopped)
15 calories of GV Corn Starch, (0.50 tbsp)
10 calories of Paprika, (0.50 tbsp)
8 calories of Mustard Greens, (0.38 cup, chopped)
6 calories of Capers, canned, (25 grams)
5 calories of Green Peppers (bell peppers), (0.13 cup, chopped)
4 calories of Pepper, red or cayenne, (0.25 tbsp)
4 calories of Lea & Perrins, Worcestershire Sauce, (0.75 tsp)
3 calories of Nutmeg, ground, (0.25 tsp)
0 calories of Lemon Juice 'Real Lemon' 100% juice, (0.25 tsp)
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