Browned Butter Flounder with Lemon Snap Peas
![Browned Butter Flounder with Lemon Snap Peas](https://images.eatthismuch.com/img/931749_elm333_b1aaa741-14fe-447e-9366-2af616cc56f9.jpeg)
1 serving of browned butter flounder with lemon snap peas contains 252 Calories. The macronutrient breakdown is 15% carbs, 49% fat, and 36% protein. This is a good source of protein (40% of your Daily Value), potassium (8% of your Daily Value), and vitamin b12 (77% 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
- Sprinkle fish evenly with pepper and salt. Place flour in a shallow dish; dredge fish in flour. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 3 minutes on each side or until fish flakes easily with a fork. Remove fish from pan; keep warm.
- Return pan to medium heat. Add butter; cook 45 seconds or until butter begins to brown. Remove pan from heat; stir in parsley and 1 tablespoon lemon juice. Place butter mixture in a small bowl.
- Return pan to medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Add snap peas; sauté 3 minutes or just until crisp-tender. Stir in remaining 2 teaspoons lemon juice, mint, and lemon zest. Drizzle browned butter mixture evenly over fish. Serve with snap peas.
Nutrition Facts
For 1 serving of browned butter flounder with lemon snap peas (243g)
Nutrient | Value | %DV |
---|---|---|
Calories | 252 | |
Fats | 14g | 18% |
Saturated fats | 5g | 24% |
Trans fats | 0.3g | |
Cholesterol | 89mg | 30% |
Sodium | 559mg | 24% |
Carbs | 9g | 3% |
Net carbs | 7g | |
Fiber | 2g | 7% |
Sugar | 0.2g | |
Protein | 23g | |
Calcium | 69mg | 7% |
Iron | 2mg | 22% |
Potassium | 398mg | 8% |
Vitamin D | 5μg | 31% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 12μg | |
Caffeine | 0mg | |
Choline | 108mg | 20% |
Copper | 0.1mg | 8% |
Fluoride | 0.3μg | |
Folate (B9) | 35μg | 9% |
Lycopene | 0μg | |
Magnesium | 46mg | 11% |
Manganese | 0.2mg | 11% |
Niacin | 2mg | 13% |
Pantothenic acid | 1mg | 14% |
Phosphorus | 449mg | 64% |
Retinol | 64μg | |
Riboflavin (B2) | 0.1mg | 6% |
Selenium | 46μg | 83% |
Theobromine | 0mg | |
Thiamine | 0mg | 4% |
Vitamin A IU | 457IU | |
Vitamin A | 73μg | 8% |
Vitamin B12 | 2μg | 77% |
Vitamin B6 | 0.2mg | 19% |
Vitamin C | 15mg | 16% |
Vitamin D IU | 188IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 5μg | |
Vitamin E | 2mg | 13% |
Vitamin K | 4μg | 4% |
Zinc | 1mg | 7% |
Sugars | ||
Sugar | 0.2g | |
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) | 0.5g | |
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 |