Baked flounder
1 serving of baked flounder contains 176 Calories The macronutrient breakdown is 2% carbs, 52% fat, and 47% protein. This is a good source of protein (36% of your Daily Value) and vitamin b12 (77% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Preheat the oven to 425°. In a large baking dish, season the fish fillets with salt and pepper. Mix the Parmesan with the bread crumbs, melted butter and olive oil and sprinkle over the fillets. Bake for 15 minutes, or until the fish is cooked and the topping is golden. Let stand for 5 minutes before serving
Nutrition Facts
For 1 serving of baked flounder (175g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 176 | |
| Fats | 10g | 13% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 73mg | 24% |
| Sodium | 2227mg | 97% |
| Carbs | 1g | 0.2% |
| Net carbs | 0.4g | |
| Fiber | 0.3g | 1% |
| Sugar | 0g | |
| Protein | 20g | |
| Calcium | 40mg | 4% |
| Iron | 0.5mg | 6% |
| Potassium | 275mg | 6% |
| Vitamin D | 5μg | 30% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 3μg | |
| Caffeine | 0mg | |
| Choline | 106mg | 19% |
| Copper | 0.1mg | 6% |
| Fluoride | 0.4μg | |
| Folate (B9) | 8μg | 2% |
| Lycopene | 0.2μg | |
| Magnesium | 31mg | 7% |
| Manganese | 0.2mg | 7% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 412mg | 59% |
| Retinol | 16μg | |
| Riboflavin (B2) | 0mg | 3% |
| Selenium | 43μg | 79% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 3% |
| Vitamin A IU | 60IU | |
| Vitamin A | 17μg | 2% |
| Vitamin B12 | 2μg | 77% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 184IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 6μg | 5% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.5g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
