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Sauted Flounder Recipe

Looking for an easy Sauted Flounder recipe? Learn how to make Sauted Flounder using healthy ingredients.


Submitted by mikeburhans

Makes 1 serving



Another healthy fish dish with sides

Recipe Ingredients for Sauted Flounder

6 oz flounder
1 tsp olive oil
2 tsp salt
2 tsp pepper
1 tsp old bay seasoning
2 tbsp flour
1 tsp lemon
1/4 cup brown rice
1/2 cup chicken stock
5 oz cooked spinach
1 tsp shallot, chopped
1/4 cup white wine

Recipe Directions for Sauted Flounder

  1. Rice:

  2. Toast rice in saucepan

  3. Add chicken stock

  4. bring to a a simmer

  5. add thyme

  6. cover, cook in 325 oven for 25 minutes

  7. Flounder:

  8. Season flounder with salt and pepper

  9. coat lightly with flour

  10. heat oil in a pan

  11. sear flouder each side

  12. Spinach:

  13. heat pan

  14. place spinach in pan

  15. pour in wine and add shallots

  16. season with salt and pepper

  17. ***Spinach cooks fast!

  18. cook very briefly

Categories

Main Dish

Nutrition Facts
Serving Size 586.8g
Amount Per Serving
Calories
568
Calories from Fat
85
% Daily Value*
Total Fat
9.5g
15%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
116mg
39%
Sodium
5395mg
225%
Potassium
1657mg
47%
Total Carbohydrates
58.9g
20%
Dietary Fiber
6.4g
26%
Sugars
1.6g
Protein
51.3g
Vitamin A 268% Vitamin C 72%
Calcium 22% Iron 42%
* 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
  • Very low in sugar
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • Very high in sodium
  • Contains alcohol
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