⏱ 20 min total

Flounder Piccata

Name: Flounder Piccata
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 4 oz, boneless Flatfish; ¼ dash Salt; ¼ dash Black pepper; ½ large Egg white; ³⁄₁₆ cup Breadcrumbs; 1 spray , about 1/3 second Cooking spray; ¼ tbsp Butter; ¼ lemon yields Lemon juice; ¼ fruit without seeds Lemon; ½ fl oz White wine; ⅛ cup Chicken broth; ¼ tbsp, drained Capers; ½ tbsp Parsley

Per 1 serving · 240 g · 13 ingredients

Calories

210

11%
of a 2,000 cal day

Protein
19g
38% of calories
Carbs
18g
34% of calories
Fat
6.4g
28% of calories

Portion

✓ Protein-dense

At a glance

One serving of Flounder Piccata (240 g) has 210 calories, with 19 g of protein, 18 g of carbohydrates and 6.4 g of fat. Most of its energy comes from protein (38% of calories). It is high in protein (38% DV), Vitamin C (31% DV) and Vitamin D (22% DV). Keep an eye on sodium and cholesterol, which provide 29% and 20% of the daily value.

Per 100 g

88cal

low energy density

Protein per 100 cal

9.1g

Net carbs

15g

carbs minus fiber

Fiber

2.3g

1.8 g sugar

High in

20%+ of the daily value

Protein38%
Vitamin C31%
Vitamin D22%
Vitamin K28%
Vitamin B1259%
Iron20%

Good source of

10–19% of the daily value

Thiamine18%
Riboflavin (B2)13%
Niacin17%
Vitamin B613%
Choline14%
Copper16%

Watch

20%+ of the daily value

Sodium29%
Cholesterol20%

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Season the fish with salt and pepper. Preheat the oven to 200°F.
2
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish fillet in the egg whites, then coat with bread crumbs.
3
Heat a large sauté pan over medium to medium-low heat. Spray one side of the fish generously with olive oil spray and lay it in the pan, oil side down. Spray the other side and cook for 4 to 5 minutes on each side until the fish is opaque and cooked through to 145°F.
4
Set the fish aside on a platter in a warm oven while you prepare the sauce.
5
In the same pan over medium heat, melt the butter. Add lemon juice, wine, chicken broth, and reserved lemon halves after juicing. Season with salt and pepper and bring to a boil.
6
Boil over high heat until the liquid reduces by half, about 3 to 4 minutes.
7
Discard the lemon halves, add the capers, and spoon the sauce over the fish. Garnish each fillet with a lemon slice and fresh parsley.

Vitamins & minerals

Amounts for 1 serving (240 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	44 μg	5%
Vitamin C	28 mg	31%
Vitamin D	3 μg	22%
Vitamin E	1 mg	6%
Vitamin K	33 μg	28%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.2 mg	13%
Niacin	3 mg	17%
Vitamin B6	0.2 mg	13%
Folate (B9)	33 μg	8%
Vitamin B12	1 μg	59%
Pantothenic acid	0.4 mg	9%
Choline	80 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	83 mg	8%
Iron	2 mg	20%
Potassium	343 mg	7%
Magnesium	37 mg	9%
Phosphorus	333 mg	48%
Zinc	1 mg	7%
Copper	0.1 mg	16%
Manganese	0.2 mg	10%
Selenium	38 μg	69%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	104 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	30 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.3 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	35 μg	—
Serine	1 g	—
Starch	11 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 210 calories

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

40min
Walking (3.5 mph)
25min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Flounder Piccata?

One serving of Flounder Piccata (1 serving) has 210 calories, which works out to 88 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Flounder Piccata high in protein?

Yes. It has 19 g of protein per serving, and 38% of its calories come from protein (9.1 g of protein per 100 calories).

Is Flounder Piccata keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Flounder Piccata?

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

How much sugar is in Flounder Piccata?

1.8 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 (240 g)

Calories210

% Daily Value*

Total fat 6.4g	8%
Saturated fat 2.6g	13%
Trans fat 0.1g
Cholesterol 59mg	20%
Sodium 659mg	29%
Total carbohydrate 18g	6%
Dietary fiber 2.3g	8%
Total sugars 1.8g
Protein 19g

* 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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