Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime
1 serving of oven-roasted flounder with bok choy, cilantro, and lime contains 353 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
- Preheat the oven to 400°F and position a rack in the upper third.
- Peel and finely mince the ginger. Thinly slice the scallion and chop the cilantro. Halve the bok choy leaves lengthwise.
- In a small bowl, combine scallion, cilantro, lime juice, soy sauce, and rice vinegar. Whisk in 1 1/2 tablespoons of oil and season with salt and pepper. Set aside.
- Heat the remaining oil in a large skillet over high heat until shimmering. Sear the bok choy, cut side down, until golden brown, 2-4 minutes per batch. Turn bok choy cut side up and remove the pan from heat.
- Add white wine to the skillet. Season flounder fillets with salt and pepper, and arrange them in a single layer over the bok choy. Roast in the oven until the fish is just cooked through, about 8-10 minutes.
- Divide the sauce from the skillet among bowls. Add bok choy to each bowl and top with a fish fillet. Drizzle with cilantro-lime sauce and garnish with cilantro sprigs.
- Serve the remaining cilantro-lime sauce on the side for additional drizzling.
Nutrition Facts
For 1 serving of oven-roasted flounder with bok choy, cilantro, and lime (888g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 353 | |
| Fats | 17g | 21% |
| Saturated fats | 2g | 8% |
| Trans fats | 0.1g | |
| Cholesterol | 73mg | 24% |
| Sodium | 1690mg | 73% |
| Carbs | 19g | 7% |
| Net carbs | 12g | |
| Fiber | 7g | 24% |
| Sugar | 9g | |
| Protein | 31g | |
| Calcium | 709mg | 71% |
| Iron | 6mg | 74% |
| Potassium | 1981mg | 42% |
| Vitamin D | 5μg | 30% |
| Vitamins and Minerals | ||
| Alpha carotene | 7μg | |
| Beta carotene | 16957μg | |
| Caffeine | 0mg | |
| Choline | 157mg | 29% |
| Copper | 0.1mg | 10% |
| Fluoride | 59μg | |
| Folate (B9) | 433μg | 108% |
| Lycopene | 0μg | |
| Magnesium | 165mg | 39% |
| Manganese | 1mg | 46% |
| Niacin | 5mg | 34% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 675mg | 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 | 9g | |
| 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 | |
