Flounder with Sun Dried Toms and Capers Recipe

Looking for an easy Flounder with sun dried toms and capers recipe? Learn how to make Flounder with sun dried toms and capers using healthy ingredients.


Submitted by macnmum

Makes 4 servings



fish, capers and sundried tomatoes

Recipe Ingredients for Flounder with sun dried toms and capers

16 oz Flatfish (Flounder And Sole Species, includes Plaice)
2 tbsp Capers
3 serving Sun Dried Tomatoes Oil
1 medium (2-1/2" dia) Onions
2 clove Garlic
3 1tsp Olive Oil

Recipe Directions for Flounder with sun dried toms and capers

saute fish in oil till flaky and white. Set aside. Add sliced onions, chopped tomatoes and garlic to pan. Saute till onions are soft and wilted. Add caprs and 2 tblspoons caper juice to pan, scrapping up bits. Add fish. Serve with pasta
Categories

Fish, Main Dish

Nutrition Facts
Serving Size 229.0g
Amount Per Serving
Calories
205
Calories from Fat
59
% Daily Value*
Total Fat
6.6g
10%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
633mg
26%
Potassium
437mg
12%
Total Carbohydrates
5.8g
2%
Dietary Fiber
1.2g
5%
Sugars
2.7g
Protein
28.6g
Vitamin A 4% Vitamin C 4%
Calcium 3% Iron 3%
* 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
92% confidence
B
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sodium
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