⏱ 15 min totalBaked Flounder Fillets in Lemon-Soy Vinaigrette
Per 1 serving · 247 g · 7 ingredients
of a 2,000 cal day
- Protein23g23% of calories
- Carbs5.8g6% of calories
- Fat30g71% of calories
At a glance
One serving of Baked Flounder Fillets in Lemon-Soy Vinaigrette (247 g) has 384 calories, with 23 g of protein, 5.8 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (45% DV), Vitamin D (32% DV) and Vitamin E (33% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 102%, 22% and 26% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Vitamin D32%
- Vitamin E33%
- Vitamin B1280%
- Choline21%
- Phosphorus64%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin K14%
- Niacin14%
- Vitamin B619%
- Iron10%
Watch
20%+ of the daily value
- Sodium102%
- Saturated fat22%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz, boneless Flatfish
1 cloves, minced Garlic
2 tbsp Lemon juice
2 tsp Tamari soy sauce
½ tsp Granulated sugar- 🥄½ tsp Salt
2 tbsp Olive oil
Directions
- 1
Preheat the oven to 450°F.
- 2
Arrange the flounder fillets in a ceramic or glass baking dish just large enough to hold them in a single layer.
- 3
Mince the garlic and combine it in a small bowl with lemon juice, soy sauce, sugar, and salt. Whisk in the olive oil until the mixture is emulsified, then pour the vinaigrette over the fish.
- 4
Bake the fish in the middle of the oven until it is just cooked through to 145°F and no longer translucent, about 5 to 7 minutes.
Vitamins & minerals
Amounts for 1 serving (247 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 17 μg | 2% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 5 μg | 32% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 16 μg | 14% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 2 μg | 80% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 117 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 46 mg | 5% |
| Iron | 1 mg | 10% |
| Potassium | 341 mg | 7% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 451 mg | 64% |
| Zinc | 1 mg | 6% |
| Copper | 0 mg | 5% |
| Manganese | 0.1 mg | 5% |
| Selenium | 46 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0.4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 384 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Baked Flounder Fillets in Lemon-Soy Vinaigrette?
One serving of Baked Flounder Fillets in Lemon-Soy Vinaigrette (1 serving) has 384 calories, which works out to 155 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Baked Flounder Fillets in Lemon-Soy Vinaigrette high in protein?
It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Flounder Fillets in Lemon-Soy Vinaigrette keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Flounder Fillets in Lemon-Soy Vinaigrette?
2338 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked Flounder Fillets in Lemon-Soy Vinaigrette?
3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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