Lemon Sauteed Flounder
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 292.2
- Total Fat: 6.9 g
- Cholesterol: 115.8 mg
- Sodium: 467.9 mg
- Total Carbs: 7.8 g
- Dietary Fiber: 0.7 g
- Protein: 42.6 g
View full nutritional breakdown of Lemon Sauteed Flounder calories by ingredient
Number of Servings: 2
Ingredients
-
2 Tbsp dried breadcrumbs
1/8 tsp salt
1/4 tsp pepper
12oz flounder fillets
1/2 Tbsp olive oil
1/4 cup dry white wine
1 Tbsp garlic, minced
1 Tbsp lemon juice
1/2 tsp lemon rind
1/2 Tbsp Trop50 orange juice
1/2 Tbsp scallion, chopped
1/2 tsp country crock + calcium
1/2 tsp dried chives
Directions
Mix breadcrumbs with salt and pepper in a shallow bowl. Dredge flounder in crumbs, shake off excess.
Heat oil in saute pan, add fillets and saute until browned, aprox 2-3 mins per side. Remove to a plate and keep warm.
Add wine, garlic, lemon juice, orange juice and rind, boil to thicken, 1-2 minutes. Add scallions, remove from heat and swirl in butter. Serve over fish and garnish with chives.
Number of Servings: 2
Recipe submitted by SparkPeople user SLJGEMINI75.
Heat oil in saute pan, add fillets and saute until browned, aprox 2-3 mins per side. Remove to a plate and keep warm.
Add wine, garlic, lemon juice, orange juice and rind, boil to thicken, 1-2 minutes. Add scallions, remove from heat and swirl in butter. Serve over fish and garnish with chives.
Number of Servings: 2
Recipe submitted by SparkPeople user SLJGEMINI75.