Baked Flounder Fillets in Lemon-Soy Vinaigrette

7 15 247
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 2
Baked Flounder Fillets in Lemon-Soy Vinaigrette
Health Highlights
Quick and healthy dinner option that's ready in 15-20 minutes.

Ingredients


2 fillet Flounder (8oz fillets)
1 clove(s) Garlic (minced)
2 tbsp Lemon juice
2 tsp Soy sauce (or tamari for gluten-free)
1/2 tsp Honey, raw
1 dash Sea Salt
2 tbsp Extra virgin olive oil

Instructions


  1. Preheat oven to 450F degrees.
  2. Arrange fillets in a glass baking dish just large enough to hold them in one layer. 
  3. Mince garlic in a small bowl and combine with lemon juice, soy sauce, honey, and salt. 
  4. Whisk in oil until blended and pour mixture over fish.
  5. Bake fish in the middle of the oven until just cooked through and no longer translucent, up to 10 minutes depending on the thickness of the fillets (internal temperature should be 158F or 70C degrees). 
  6. Serve over steamed greens.

Notes:

Quick Tips:

Safety: Never eat seafood that is raw, or not cooked through. 

The internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutrition Facts

Per Portion

Calories 247
Calories from fat 152
Calories from saturated fat 23.5
Total Fat 16.9 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 10.9 g
Cholesterol 73 mg
Sodium 1105 mg
Potassium 303 mg
Total Carbohydrate 3.3 g
Dietary Fiber 0.1 g
Sugars 1.8 g
Protein 20.5 g

Dietary servings

Per Portion


Fruit 0.1
Meat 1.8

Energy sources


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