Baked Lemon Butter Flounder
1 serving of baked lemon butter flounder contains 256 Calories. The macronutrient breakdown is 15% carbs, 52% fat, and 33% protein. This is a good source of protein (38% of your Daily Value), potassium (10% of your Daily Value), and vitamin a (24% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Lemon zest 100g
Directions
- Preheat your oven to 425 degrees F. Spray a large baking dish or rimmed baking sheet with cooking spray. In a medium bowl, stir together the melted butter, lemon juice, lemon zest, garlic and dill. Rinse flounder fillets and pat dry. Place in baking dish and season with desired amount of salt and pepper. Evenly drizzle butter mixture over flounder fillets. Top with lemon slices, if desired. Bake for 10-11 minutes, then broil on high for 3-4 minutes. Fish is cooked when it flakes easily with a fork. Sprinkle with fresh chopped parsley, if desired.
Nutrition Facts
For 1 serving of baked lemon butter flounder (241g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 256 | |
| Fats | 15g | 19% |
| Saturated fats | 8g | 40% |
| Trans fats | 0.5g | |
| Cholesterol | 104mg | 35% |
| Sodium | 537mg | 23% |
| Carbs | 9g | 3% |
| Net carbs | 8g | |
| Fiber | 1g | 3% |
| Sugar | 1g | |
| Protein | 21g | |
| Calcium | 77mg | 8% |
| Iron | 2mg | 23% |
| Potassium | 473mg | 10% |
| Vitamin D | 5μg | 32% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1286μg | |
| Caffeine | 0mg | |
| Choline | 113mg | 21% |
| Copper | 0.1mg | 8% |
| Fluoride | 0.4μg | |
| Folate (B9) | 49μg | 12% |
| Lycopene | 0μg | |
| Magnesium | 43mg | 10% |
| Manganese | 0.1mg | 4% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 0.5mg | 10% |
| Phosphorus | 433mg | 62% |
| Retinol | 112μg | |
| Riboflavin (B2) | 0mg | 4% |
| Selenium | 44μg | 80% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 4% |
| Vitamin A IU | 2519IU | |
| Vitamin A | 219μg | 24% |
| Vitamin B12 | 2μg | 78% |
| Vitamin B6 | 0.2mg | 17% |
| Vitamin C | 38mg | 43% |
| Vitamin D IU | 193IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 411μg | 343% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 8g | 40% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.5g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| 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 | |
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