Seared Flounder with Flaxseed-Sauteed Squash and Toasty Garlic Mojo Recipe

Looking for an easy Seared Flounder with Flaxseed-Sauteed Squash and Toasty Garlic Mojo recipe? Learn how to make Seared Flounder with Flaxseed-Sauteed Squash and Toasty Garlic Mojo using healthy ingredients.


Submitted by wendydunst

Makes 1 serving



http://www.joanne-eatswellwithothers.com/2009/07/mexican-fiesta-seared-flounder-with.html (with modifications)

Recipe Ingredients for Seared Flounder with Flaxseed-Sauteed Squash and Toasty Garlic Mojo

3 oz. flounder fillets
1 tbsp olive oil
8 cloves garlic, peeled and halved
1/3 cup chicken broth
1 yellow squash
2 tbsp cilantro
1 egg
2 tbsp. flax seeds

Recipe Directions for Seared Flounder with Flaxseed-Sauteed Squash and Toasty Garlic Mojo

http://www.joanne-eatswellwithothers.com/2009/07/mexican-fiesta-seared-flounder-with.html
Categories

Main Dish

Nutrition Facts
Serving Size 458.6g
Amount Per Serving
Calories
437
Calories from Fat
234
% Daily Value*
Total Fat
26.0g
40%
Saturated Fat
4.3g
22%
Trans Fat
0.0g
Cholesterol
244mg
81%
Sodium
434mg
18%
Potassium
1155mg
33%
Total Carbohydrates
19.3g
6%
Dietary Fiber
6.5g
26%
Sugars
4.4g
Protein
34.2g
Vitamin A 16% Vitamin C 69%
Calcium 15% Iron 18%
* 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
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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