⏱ 20 min total

Browned Butter Flounder with Lemon Snap Peas

Name: Browned Butter Flounder with Lemon Snap Peas
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 fillet Flatfish; ¼ dash Black pepper; ¼ dash Salt; ¾ tbsp All-purpose flour; 1 tsp Canola oil; ½ tbsp Butter; ¼ tbsp Parsley; 1 tsp Lemon juice; ½ cup, whole Snow peas; ½ tbsp Spearmint; ¼ tsp Lemon zest

Per 1 serving · 222 g · 11 ingredients

Calories

243

12%
of a 2,000 cal day

Protein
22g
36% of calories
Carbs
7.7g
13% of calories
Fat
14g
51% of calories

Portion

✓ Protein-dense

At a glance

One serving of Browned Butter Flounder with Lemon Snap Peas (222 g) has 243 calories, with 22 g of protein, 7.7 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (44% DV), Vitamin C (25% DV) and Vitamin D (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 24% and 30% of the daily value.

Per 100 g

110cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

1.2g

1.4 g sugar

High in

20%+ of the daily value

Protein44%
Vitamin C25%
Vitamin D31%
Vitamin K23%
Vitamin B1278%
Choline21%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin E14%
Niacin13%
Vitamin B615%
Pantothenic acid12%
Iron18%

Watch

20%+ of the daily value

Sodium23%
Saturated fat24%
Cholesterol30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
Season the flounder fillets with salt and pepper. Place flour in a shallow dish and dredge the fish in it.
2
Heat three-quarters of the oil in a large nonstick skillet over medium-high heat. Cook the fish for 3 minutes on each side or until it flakes easily with a fork. Remove from the pan and keep warm.
3
Lower the pan to medium heat and add the butter. Cook for 45 seconds or until the butter begins to brown. Remove from heat and stir in the chopped parsley and about three-quarters of the lemon juice. Transfer the butter mixture to a small bowl.
4
Increase the heat to medium-high, add the remaining oil to the pan, and swirl to coat. Add the snap peas and sauté for 3 minutes or until crisp-tender. Stir in the remaining lemon juice, mint, and lemon zest. Drizzle the browned butter mixture over the fish and serve with the snap peas.

Vitamins & minerals

Amounts for 1 serving (222 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	92 μg	10%
Vitamin C	23 mg	25%
Vitamin D	5 μg	31%
Vitamin E	2 mg	14%
Vitamin K	27 μg	23%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0 mg	3%
Niacin	2 mg	13%
Vitamin B6	0.2 mg	15%
Folate (B9)	29 μg	7%
Vitamin B12	2 μg	78%
Pantothenic acid	1 mg	12%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	58 mg	6%
Iron	1 mg	18%
Potassium	357 mg	8%
Magnesium	41 mg	10%
Phosphorus	438 mg	63%
Zinc	1 mg	6%
Copper	0 mg	5%
Manganese	0.2 mg	7%
Selenium	46 μg	83%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.5 g	—
Alpha carotene	14 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	258 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	0.2 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0 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	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	64 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	5 μg	—

Burning 243 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

46min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Browned Butter Flounder with Lemon Snap Peas?

One serving of Browned Butter Flounder with Lemon Snap Peas (1 serving) has 243 calories, which works out to 110 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Browned Butter Flounder with Lemon Snap Peas high in protein?

Yes. It has 22 g of protein per serving, and 36% of its calories come from protein (9 g of protein per 100 calories).

Are Browned Butter Flounder with Lemon Snap Peas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Browned Butter Flounder with Lemon Snap Peas?

525 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Browned Butter Flounder with Lemon Snap Peas?

1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (222 g)

Calories243

% Daily Value*

Total fat 14g	17%
Saturated fat 4.7g	24%
Trans fat 0.3g
Cholesterol 89mg	30%
Sodium 525mg	23%
Total carbohydrate 7.7g	3%
Dietary fiber 1.2g	4%
Total sugars 1.4g
Protein 22g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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