Flounder Mediterranean Recipe
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Flounder is baked in a parmesan tomato sauce made with italian herbs and seasonings, olives, and white wine.
3.7
13 Rating -
Rate
45minstotal
15minsPrep
30minsCook
45m.total
15m.Prep
30m.Cook
plan
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ingredients serve
serve1
Add to Shopping ListIngredients for Flounder Mediterranean Recipe
- 1.25 Roma Tomatoes
- 1/2 tablespoon Extra virgin olive oil
- 0.13 Spanish onion, chopped
- 1/2 Cloves Garlic, Chopped
- 1/4 pinch Italian Seasoning
- 6 Kalamata olives, pitted and chopped
- 0.06 cup White wine
- 0.06 cup Capers
- 1/4 teaspoon Fresh lemon juice
- 1.50 Leaves fresh basil, chopped
- 3/4 tablespoon Freshly Grated Parmesan Cheese
- 1/4 pound Flounder fillets
Nutrition
value
value
160
calories per serving
8 g Fat6 g Protein12 g Carbs5 g FiberOther
Current Totals
- Fat8g
- Protein6g
- Carbs12g
- Fiber5g
MacroNutrients
- Carbs12g
- Protein6g
- Fiber5g
Fats
- Fat8g
Vitamins & Minerals
- Calcium122mg
- Iron2mg
- Vitamin A1812mcg
- Vitamin B1< 1mg
- Vitamin B2< 1mg
- Vitamin B31mg
- Vitamin B6< 1mg
- Vitamin B953mcg
- Vitamin B12< 1mcg
- Vitamin C57mg
- Vitamin E2mg
- Copper< 1mcg
- Magnesium51mg
- Manganese1mg
- Phosphorus115mg
- Selenium6mcg
- Zinc< 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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