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Lemon Flounder with Brussel Sprouts Recipe

Looking for an easy Lemon Flounder with Brussel Sprouts recipe? Learn how to make Lemon Flounder with Brussel Sprouts using healthy ingredients.


Submitted by emilyons

Makes 1 serving



Lemon Flounder with Brussels Sprouts

Recipe Ingredients for Lemon Flounder with Brussel Sprouts

1/8 cup flour
1 teaspoon lemon peel
1 teaspoon kosher salt
1/2 teaspoon pepper
1 tablespoon extra virgin olive oil
3 ounces flounder fillet
1/2 cup shallots, thinly sliced
5 brussels sprouts
1/2 cup chicken broth

Recipe Directions for Lemon Flounder with Brussel Sprouts

  1. Combine flour, lemon peel, salt and pepper in a shallow bowl. Heat 1/2 tablespoon olive oil in a skillet. Coat fish in mixture and shake off excess. Add fish to skillets and cook until opaque and golden brown, 1 to 2 minutes per side. Remove from heat and season to taste with salt.

  2. In the same skillet, add remaining olive oil and heat over medium heat. Add shallots and saute until almost translucent, about 2 minutes. Add brussels sprouts and broth. Increase heat to medium-high and cook until brussels sprouts are tender and liquid is almost completely absorbed, about 8 minutes. Season to taste with salt and pepper.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 420.7g
Amount Per Serving
Calories
397
Calories from Fat
144
% Daily Value*
Total Fat
16.0g
25%
Saturated Fat
2.5g
13%
Trans Fat
0.0g
Cholesterol
58mg
19%
Sodium
2831mg
118%
Potassium
1069mg
31%
Total Carbohydrates
35.4g
12%
Dietary Fiber
4.4g
18%
Sugars
2.6g
Protein
30.0g
Vitamin A 34% Vitamin C 150%
Calcium 10% Iron 22%
* 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 sugar
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
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