We apologize if you're having problems printing your favorite recipe in Internet Explorer 6.0. Please try printing from another browser, or simply copy and paste the text into a Word document and print from there.
|
| Recipe: Broiled Flounder Fillets with Mustard |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 5 min.
|
| |
| Ingredients: |
- 1-1/2 Lbs. flounder or sole fillets
- 2 Tbs. light mayonnaise
- 1 Tbs. Dijon mustard
- 1 Tbs. fresh parsley, chopped
- 1 lemon, cut into wedges
|
| Cooking Directions: |
Turn on broiler. Arrange fillets on a baking sheet coated with nonstick cooking spray. Combine remaining ingredients, except lemon, in a bowl. Season with pepper to taste. Spread mixture evenly over fillets. Broil about 4-0/1 inches from heat source 4 minutes, or until fillets flake easily with a fork. Garnish with lemon wedges. |
| |
| Per Serving:
calories 243, fat 4.6g, calories from fat 17%, protein 42.9g, cholesterol 121.5mg, dietary fiber 0.5g
|
| Nutrients |
Exchanges |
| Calories |
243 |
Milk Exchanges |
0.0 |
| Protein |
42.9g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
2.7g |
Fruit Exchanges |
0.1 |
| Dietary Fiber |
0.5g |
Bread Exchanges |
0.0 |
| Sugar |
0.5g |
Other Carbohydrates/Sugar Exchanges |
0.1 |
| Fat Total |
4.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.6g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
0.9g |
Fat Exchanges |
0.7 |
| Poly-unsaturated Fat |
2.1g |
| % Calories from Fat |
17% |
|
|
| Cholesterol |
121.5mg |
| Sodium |
256.7mg |
| Vitamins |
Minerals |
| Vitamin A |
5.3IU |
Calcium |
48.6mg |
| Thiamin (B1) |
0.1mg |
Copper |
0.1mg |
| Riboflavin (B2) |
0.0mg |
Iron |
1.0mg |
| Niacin (B3) |
0.0mg |
Magnesium |
3.4mg |
| Vitamin B6 |
0.1mg |
Manganese |
0.1mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
5.6mg |
| Vitamin C |
8.5mg |
Potassium |
617.0mg |
| Vitamin E |
1.2IU |
Selenium |
2.5mcg |
| Folate |
2.9mcg |
Sodium |
256.7mg |
| Pantothenic Acid |
0.0mg |
Zinc |
0.1mg |
|
|
