Flounder with Banana Orange Relish Recipe

Looking for an easy Flounder with Banana Orange Relish recipe? Learn how to make Flounder with Banana Orange Relish using healthy ingredients.


Submitted by zephyrskye

Makes 1 serving



Baked flounder with a banana orange relish

Recipe Ingredients for Flounder with Banana Orange Relish

4 oz Flatfish (Flounder And Sole Species)
1/4 tsp salt
1/4 tsp coriander
1 banana
1 orange
1/4 tsp orange zest
1/8 cup fresh cilantro
1 tbsp lime juice

Recipe Directions for Flounder with Banana Orange Relish

  1. To prepare fish: Preheat oven to 450F. Lightly coat a baking sheet with cooking spray.

  2. Cut fish into 4 portions. Mix coriander and salt in a small bowl and sprinkle evenly on both sides of the fish. Place on the prepared baking sheet.

  3. Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.

  4. To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, coriander and salt in a medium bowl. To serve, spoon the relish over the roasted fish.

Categories

Fish

Nutrition Facts
Serving Size 434.9g
Amount Per Serving
Calories
329
Calories from Fat
22
% Daily Value*
Total Fat
2.4g
4%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
703mg
29%
Potassium
1176mg
34%
Total Carbohydrates
50.1g
17%
Dietary Fiber
7.7g
31%
Sugars
31.9g
Protein
30.5g
Vitamin A 14% Vitamin C 190%
Calcium 10% Iron 5%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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