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Garlic Flounder Recipe

Looking for an easy GARLIC FLOUNDER recipe? Learn how to make GARLIC FLOUNDER using healthy ingredients.


Submitted by kpsmove

Makes 6 servings



Fish in a tasty garlic and peppercorn sauce.

Recipe Ingredients for GARLIC FLOUNDER

6 flounder fillet (4-ounces each)
1/4 cup low sodium soy sauce
2 tbsp minced garlic
1 1/2 tsp fresh lemon juice
2 tsp sugar
1 tbsp peppercorns, green, ground, crushed (Mixed peppercorns)
1 cooking spray

Recipe Directions for GARLIC FLOUNDER

  1. Directions

  2. 1 Place fish in a shallow baking dish. Combine soy sauce, garlic, lemon juice, and sugar; pour over fish. Cover and marinate in refrigerator for 30 minutes.

  3. 2 Remove fish from marinade; discard marinade. Sprinkle fish evenly with peppercorns, pressing firmly so pepper adheres to fish.

  4. 3 Place fish on rack of a broiler pan coated with cooking spray. Broil 51/2 inches from heat (with electric oven door partially opened) for 8 to 10 minutes or until fish flakes easily when tested with a fork.

Categories

Main Dish

Nutrition Facts
Serving Size 144.3g
Amount Per Serving
Calories
168
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
488mg
20%
Potassium
482mg
14%
Total Carbohydrates
4.0g
1%
Dietary Fiber
0.4g
2%
Sugars
1.6g
Protein
31.5g
Vitamin A 1% Vitamin C 3%
Calcium 3% Iron 6%
* 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 magnesium
  • Very high in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sodium
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