Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
  • Calories 234.0
  • Total Fat 9.2 g
  • Saturated Fat 1.8 g
  • Polyunsaturated Fat 3.0 g
  • Monounsaturated Fat 3.7 g
  • Cholesterol 86.4 mg
  • Sodium 750.9 mg
  • Potassium 578.7 mg
  • Total Carbohydrate 4.9 g
  • Dietary Fiber 1.4 g
  • Sugars 0.8 g
  • Protein 31.5 g
  • Vitamin A 16.9 %
  • Vitamin B-12 63.1 %
  • Vitamin B-6 39.9 %
  • Vitamin C 26.7 %
  • Vitamin D 7.5 %
  • Vitamin E 21.7 %
  • Calcium 4.0 %
  • Copper 3.7 %
  • Folate 5.9 %
  • Iron 5.6 %
  • Magnesium 20.6 %
  • Manganese 7.0 %
  • Niacin 15.3 %
  • Pantothenic Acid 8.1 %
  • Phosphorus 38.8 %
  • Riboflavin 10.4 %
  • Selenium 106.5 %
  • Thiamin 9.1 %
  • Zinc 6.3 %
*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 Cajun Baked Flounder

View the full Cajun Baked Flounder Recipe & Instructions
Submitted by: MORDONNA

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 Cajun Baked Flounder

149 calories of Flounder (fish), (1 fillet)

33 calories of Smart Balance Whipped Buttery Spread, (0.50 tbsp)

31 calories of Canola Oil, (0.25 tbsp)

8 calories of Onions, raw, (0.13 cup, chopped)

5 calories of Green Peppers (bell peppers), (0.13 cup, chopped)

2 calories of Celery, raw, (0.13 cup, diced)

2 calories of Garlic powder, (0.25 tsp)

2 calories of Chili powder, (0.25 tsp)

2 calories of Paprika, (0.25 tsp)

1 calories of Pepper, black, (0.25 tsp)

0 calories of Salt, (0.25 tsp)


Nutrition & Calorie Comments  

Family enjoyed this but I would tone down the spices. Far too much salt. I would season with 1/4 tsp salt, 1/2 tsp of the rest and substitute fresh garlic in the vegetable saute for the garlic powder. I also omitted the smart balance Submitted by:
MENNOLY
(7/1/13)
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