Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime
1 serving of oven-roasted flounder with bok choy, cilantro, and lime contains 352 Calories. The macronutrient breakdown is 22% carbs, 43% fat, and 36% protein. This is a good source of protein (56% of your Daily Value), fiber (24% of your Daily Value), and potassium (42% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Rice wine vinegar 2 tbsp or 30g
Directions
- Arrange a rack in upper third of oven; preheat to 400F.
- Peel the ginger and finely mince it. Thinly slice the scallion and chop the cilantro. Cut the bok choy leaves into half lengthwise.
- Combine scallion, cilantro, lime juice, soy sauce, and rice vinegar in a small bowl. Whisk in 1 1/2 tablespoons oil. Season cilantro-lime sauce with salt and pepper; set aside.
- Heat remaining oil in a large skillet over high heat until shimmering. Working in batches if needed, add bok choy, cut side down, and sear until golden brown, 2-4 minutes per batch. Turn bok choy cut side up and remove pan from heat.
- Add sake or white wine. Season flounder fillets with salt and pepper and arrange in a single layer over bok choy. Roast in oven until fish is just cooked through, 8-10 minutes.
- Spoon sauce from skillet into the bottom of 4 shallow bowls, dividing evenly. Add bok choy to each bowl, dividing evenly; top each bowl with 1 fish fillet. Spoon some cilantro-lime sauce over fish and garnish with cilantro sprigs.
- Serve remaining cilantro-lime sauce alongside for drizzling.
Nutrition Facts
For 1 serving of oven-roasted flounder with bok choy, cilantro, and lime (888g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 352 | |
| Fats | 17g | 21% |
| Saturated fats | 2g | 8% |
| Trans fats | 0.1g | |
| Cholesterol | 73mg | 24% |
| Sodium | 1688mg | 73% |
| Carbs | 19g | 7% |
| Net carbs | 12g | |
| Fiber | 7g | 24% |
| Sugar | 8g | |
| Protein | 31g | |
| Calcium | 706mg | 71% |
| Iron | 6mg | 73% |
| Potassium | 1961mg | 42% |
| Vitamin D | 5μg | 30% |
| Vitamins and Minerals | ||
| Alpha carotene | 7μg | |
| Beta carotene | 16957μg | |
| Caffeine | 0mg | |
| Choline | 156mg | 28% |
| Copper | 0.1mg | 10% |
| Fluoride | 0μg | |
| Folate (B9) | 432μg | 108% |
| Lycopene | 0μg | |
| Magnesium | 162mg | 39% |
| Manganese | 1mg | 46% |
| Niacin | 5mg | 34% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 670mg | 96% |
| Retinol | 16μg | |
| Riboflavin (B2) | 0.4mg | 34% |
| Selenium | 47μg | 85% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 28315IU | |
| Vitamin A | 1427μg | 159% |
| Vitamin B12 | 2μg | 78% |
| Vitamin B6 | 1mg | 109% |
| Vitamin C | 290mg | 322% |
| Vitamin D IU | 184IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 298μg | 248% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.3g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 6g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
