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Flounder with New Potatoes & Onions Recipe

Looking for an easy Flounder with New Potatoes & Onions recipe? Learn how to make Flounder with New Potatoes & Onions using healthy ingredients.


Submitted by liarojales

Makes 1 serving



Healthy version of a French country recipe. From the cookbook, "Healthy Cooking for Two (or just for you)" by Frances Price, R.D.

Recipe Ingredients for Flounder with New Potatoes & Onions

5 ounce flounder fillet
2 tsp butter or margarine
2 tbsp bread crumbs (soft, white)
4 ounces potato
1/2 small yellow onion
1/4 cup apple cider or apple juice
1 salt (to taste)
1 pepper (to taste)

Recipe Directions for Flounder with New Potatoes & Onions

  1. Preheat oven to 425 degrees.

  2. For each serving, grease a shallow 2-cup baking dish or gratin dish with /2 tsp of the butter or margarine.

  3. In a small saucepan over medium-low heat, melt the remaining butter or margarine; stir in the bread crumbs and set aside.

  4. Slice the potatoes and onion as thinly as possible and arrange them in alternating layers in the prepared dishes. Pour the cider or apple juice over the vegetables and sprinkle with salt and pepper. Bake for 20 minutes.

  5. Reduce the oven temprature to 350 degrees.

  6. Spoon the liquid in the baking dishes over the vegetables to baste them, then arrange the fish over the vegetables, folding the tips of any long, thin fillets under if necessary to fit them into the baking dish. Sprinke the buttered crumbs over the fish and bake for 10 to 15 minutes, or until the fish is opaque and firm to the touch and the crumb topping is golden brown.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 375.6g
Amount Per Serving
Calories
419
Calories from Fat
96
% Daily Value*
Total Fat
10.7g
16%
Saturated Fat
4.5g
22%
Trans Fat
0.0g
Cholesterol
117mg
39%
Sodium
467mg
19%
Potassium
1119mg
32%
Total Carbohydrates
40.3g
13%
Dietary Fiber
3.6g
14%
Sugars
9.9g
Protein
38.7g
Vitamin A 6% Vitamin C 42%
Calcium 8% Iron 13%
* 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
B+
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
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