Browned Butter Flounder with Lemon Snap Peas

Browned Butter Flounder with Lemon Snap Peas
Fat 51%Carbs 13%Protein 36%
Percent Calories

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

Directions

  1. 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.
  2. 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.
  3. 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)

NutrientValue%DV
Calories243
Fats14g 17%
Saturated fats5g 24%
Trans fats0.3g
Cholesterol89mg 30%
Sodium559mg 24%
Carbs8g 3%
Net carbs7g
Fiber1g 4%
Sugar1g
Protein22g
Calcium57mg 6%
Iron1mg 17%
Potassium358mg 8%
Vitamin D5μg 31%
Vitamins and Minerals
Alpha carotene14μg
Beta carotene259μg
Caffeine0mg
Choline114mg 21%
Copper0mg 5%
Fluoride0.3μg
Folate (B9)28μg 7%
Lycopene0μg
Magnesium41mg 10%
Manganese0.2mg 9%
Niacin2mg 13%
Pantothenic acid1mg 12%
Phosphorus438mg 63%
Retinol64μg
Riboflavin (B2)0mg 3%
Selenium46μg 83%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU742IU
Vitamin A90μg 10%
Vitamin B122μg 78%
Vitamin B60.2mg 15%
Vitamin C23mg 25%
Vitamin D IU188IU
Vitamin D20μg
Vitamin D35μg
Vitamin E2mg 14%
Vitamin K28μg 23%
Zinc1mg 6%
Sugars
Sugar1g
Sucrose0g
Glucose0.1g
Fructose0.1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats5g 24%
Monounsaturated fats5g
Polyunsaturated fats2g
Trans fats0.3g
Fatty Acids
Total omega 31g
Total omega 61g
Alpha Linolenic Acid (ALA)0.4g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0.2g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid2g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

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