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Flounder and Rice Recipe

Looking for an easy flounder and rice recipe? Learn how to make flounder and rice using healthy ingredients.


Submitted by blankcards82

Makes 2 servings



cook rice add flounder and tomatos and spices.

Recipe Ingredients for flounder and rice

1 cup brown rice
14 oz diced tomato
2 1/2 oz flounder
1 pinch of salt
1 tbsp of curry powder
1 pinch of black pepper
1 pinch of garlic powder
1 tbsp of basil

Recipe Directions for flounder and rice

cook rice add flounder and tomatos and spices.
Categories

Main Dish

Nutrition Facts
Serving Size 333.8g
Amount Per Serving
Calories
432
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
24mg
8%
Sodium
130mg
5%
Potassium
902mg
26%
Total Carbohydrates
82.2g
27%
Dietary Fiber
6.7g
27%
Sugars
5.4g
Protein
17.9g
Vitamin A 35% Vitamin C 43%
Calcium 8% Iron 19%
* 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
  • Low in cholesterol
  • Low in sodium
  • Very high in manganese
  • High in magnesium
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