Flounder with Lentils and Mango Salsa Recipe

Looking for an easy Flounder with lentils and Mango Salsa recipe? Learn how to make Flounder with lentils and Mango Salsa using healthy ingredients.


Submitted by twistedkeys

Makes 1 serving



You can really use any kind of fish for this recipe and I think it would work well. :) Nice for dinner.

Recipe Ingredients for Flounder with lentils and Mango Salsa

1 fillet Flatfish (Flounder And Sole Species, includes Plaice)
0.75 cup Lentils, Mature Seeds
0.5 cup, sliced Mangos
5 ea. Raw Tomato Cherry
0.1 medium raw Onion Red
0.5 serving, raw Cilantro
0.25 lemon yields Lemon Juice
0.5 serving Extra Virgin Olive Oil

Recipe Directions for Flounder with lentils and Mango Salsa

  1. chop up mango, tomatoes, onion & cilantro and mix together. Refrigerate.

  2. put flounder in oven in covered dish at 350 in mixture of 1/2 cup water with olive oil lemon juice and salt/pepper to taste. bake for 20-30 minutes.

  3. In the meantime, boil lentils about 30 minutes until done.

  4. put lentils on plate, top with fish, then top the fish with the salsa.

Categories

Main Dish

Nutrition Facts
Serving Size 498.3g
Amount Per Serving
Calories
464
Calories from Fat
87
% Daily Value*
Total Fat
9.7g
15%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
511mg
21%
Potassium
1465mg
42%
Total Carbohydrates
50.0g
17%
Dietary Fiber
15.0g
60%
Sugars
18.4g
Protein
46.1g
Vitamin A 54% Vitamin C 82%
Calcium 8% Iron 34%
* 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 dietary fiber
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B12
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement