Flounder
1 serving of flounder contains 142 Calories The macronutrient breakdown is 2% carbs, 35% fat, and 62% protein. This is a good source of protein (39% of your Daily Value) and vitamin b12 (80% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil.
- Place the flounder fillets on the foil and brush with melted butter. Season with lemon juice, tarragon, and black pepper. Sprinkle with sesame seeds.
- Broil the fish until the flesh turns opaque and white and the fish flakes easily, about 10 minutes.
Nutrition Facts
For 1 serving of flounder (175g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 142 | |
| Fats | 5g | 7% |
| Saturated fats | 2g | 8% |
| Trans fats | 0.1g | |
| Cholesterol | 79mg | 26% |
| Sodium | 504mg | 22% |
| Carbs | 1g | 0.3% |
| Net carbs | 1g | |
| Fiber | 0.3g | 1% |
| Sugar | 0g | |
| Protein | 22g | |
| Calcium | 63mg | 6% |
| Iron | 1mg | 9% |
| Potassium | 297mg | 6% |
| Vitamin D | 5μg | 32% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 2μg | |
| Caffeine | 0mg | |
| Choline | 111mg | 20% |
| Copper | 0.1mg | 14% |
| Fluoride | 0.1μg | |
| Folate (B9) | 12μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 40mg | 10% |
| Manganese | 0.1mg | 5% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 445mg | 64% |
| Retinol | 25μg | |
| Riboflavin (B2) | 0mg | 3% |
| Selenium | 46μg | 84% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 4% |
| Vitamin A IU | 103IU | |
| Vitamin A | 26μg | 3% |
| Vitamin B12 | 2μg | 80% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 193IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 0.4μg | 0.3% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| 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 | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| 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 | |