Browned Butter Flounder with Lemon Snap Peas

1 serving of browned butter flounder with lemon snap peas contains 243 Calories. The macronutrient breakdown is 13% carbs, 51% fat, and 36% protein. This is a good source of protein (39% of your Daily Value), potassium (8% of your Daily Value), and vitamin b12 (78% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Canola oil
4 tsp or 18g
Lemon zest
1 tsp or 2g
Directions
- Season the fish fillets evenly with pepper and salt. Place the flour in a shallow dish and dredge the fish in it. Heat a large nonstick skillet over medium-high heat, adding 1 tablespoon of oil to coat the pan. Cook the fish for 3 minutes on each side or until it flakes easily with a fork. Remove from the pan and keep warm.
- Return the pan to medium heat and add the butter. Cook for 45 seconds or until the butter begins to brown. Remove from heat and stir in the parsley and 1 tablespoon of lemon juice. Transfer the butter mixture to a small bowl.
- Increase the heat to medium-high, add the remaining teaspoon of oil to the pan, and swirl to coat. Add the snap peas and sauté for 3 minutes or until crisp-tender. Stir in the remaining lemon juice, mint, and lemon zest. Drizzle the browned butter mixture over the fish and serve with the snap peas.
Nutrition Facts
For 1 serving of browned butter flounder with lemon snap peas (222g)
Nutrient | Value | %DV |
---|---|---|
Calories | 243 | |
Fats | 14g | 17% |
Saturated fats | 5g | 24% |
Trans fats | 0.3g | |
Cholesterol | 89mg | 30% |
Sodium | 559mg | 24% |
Carbs | 8g | 3% |
Net carbs | 7g | |
Fiber | 1g | 4% |
Sugar | 1g | |
Protein | 22g | |
Calcium | 57mg | 6% |
Iron | 1mg | 17% |
Potassium | 358mg | 8% |
Vitamin D | 5μg | 31% |
Vitamins and Minerals | ||
Alpha carotene | 14μg | |
Beta carotene | 259μg | |
Caffeine | 0mg | |
Choline | 114mg | 21% |
Copper | 0mg | 5% |
Fluoride | 0.3μg | |
Folate (B9) | 28μg | 7% |
Lycopene | 0μg | |
Magnesium | 41mg | 10% |
Manganese | 0.2mg | 9% |
Niacin | 2mg | 13% |
Pantothenic acid | 1mg | 12% |
Phosphorus | 438mg | 63% |
Retinol | 64μg | |
Riboflavin (B2) | 0mg | 3% |
Selenium | 46μg | 83% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 7% |
Vitamin A IU | 742IU | |
Vitamin A | 90μg | 10% |
Vitamin B12 | 2μg | 78% |
Vitamin B6 | 0.2mg | 15% |
Vitamin C | 23mg | 25% |
Vitamin D IU | 188IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 5μg | |
Vitamin E | 2mg | 14% |
Vitamin K | 28μg | 23% |
Zinc | 1mg | 6% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0g | |
Glucose | 0.1g | |
Fructose | 0.1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 5g | 24% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.3g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.4g | |
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 |