Baked Flounder Fillets in Lemon-Soy Vinaigrette
1 servings of baked flounder fillets in lemon-soy vinaigrette contains 384 Calories. The macronutrient breakdown is 6% carbs, 71% fat, and 23% protein. This is a good source of protein (40% of your Daily Value), potassium (7% of your Daily Value), and vitamin b12 (80% of your Daily Value).
- Makes
- 1 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat the oven to 450°F.
- Arrange the flounder fillets in a ceramic or glass baking dish just large enough to hold them in a single layer.
- Mince the garlic and combine it in a small bowl with lemon juice, soy sauce, sugar, and salt. Whisk in the olive oil until the mixture is emulsified, then pour the vinaigrette over the fish.
- Bake the fish in the middle of the oven until it is just cooked through to 145°F and no longer translucent, about 5 to 7 minutes.
Nutrition Facts
For 1 servings of baked flounder fillets in lemon-soy vinaigrette (247g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 384 | |
| Fats | 30g | 39% |
| Saturated fats | 4g | 22% |
| Trans fats | 0g | |
| Cholesterol | 77mg | 26% |
| Sodium | 2338mg | 102% |
| Carbs | 6g | 2% |
| Net carbs | 6g | |
| Fiber | 0.3g | 1% |
| Sugar | 3g | |
| Protein | 23g | |
| Calcium | 46mg | 5% |
| Iron | 1mg | 10% |
| Potassium | 341mg | 7% |
| Vitamin D | 5μg | 32% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.4μg | |
| Caffeine | 0mg | |
| Choline | 117mg | 21% |
| Copper | 0mg | 5% |
| Fluoride | 0μg | |
| Folate (B9) | 17μg | 4% |
| Lycopene | 0μg | |
| Magnesium | 38mg | 9% |
| Manganese | 0.1mg | 5% |
| Niacin | 2mg | 14% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 451mg | 64% |
| Retinol | 17μg | |
| Riboflavin (B2) | 0mg | 4% |
| Selenium | 46μg | 83% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 4% |
| Vitamin A IU | 58IU | |
| Vitamin A | 17μg | 2% |
| Vitamin B12 | 2μg | 80% |
| Vitamin B6 | 0.2mg | 19% |
| Vitamin C | 13mg | 14% |
| Vitamin D IU | 192IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 5mg | 33% |
| Vitamin K | 16μg | 14% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 2g | |
| Glucose | 0.3g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 22% |
| Monounsaturated fats | 21g | |
| Polyunsaturated fats | 3g | |
| 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) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| 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 | |
