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Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime⏱ 40 min total
Recipes

Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime

Per 1 serving · 888 g · 12 ingredients

Calories
353
18%
of a 2,000 cal day
  • Protein
    31g
    36% of calories
  • Carbs
    19g
    22% of calories
  • Fat
    17g
    43% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime (888 g) has 353 calories, with 31 g of protein, 19 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (63% DV), dietary fiber (24% DV) and Vitamin A (159% DV). Keep an eye on sodium and cholesterol, which provide 73% and 24% of the daily value.

Per 100 g
40cal
very low energy density
Protein per 100 cal
8.9g
Net carbs
12g
carbs minus fiber
Fiber
6.8g
8.5 g sugar

High in

20%+ of the daily value

  • Protein63%
  • Dietary fiber24%
  • Vitamin A159%
  • Vitamin C322%
  • Vitamin D30%
  • Vitamin E28%

Good source of

10–19% of the daily value

  • Pantothenic acid18%
  • Zinc16%
  • Copper10%

Watch

20%+ of the daily value

  • Sodium73%
  • Cholesterol24%

Ingredients

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

Directions

Prep 15 minCook 25 min
  1. 1

    Preheat the oven to 400°F and position a rack in the upper third.

  2. 2

    Peel and finely mince the ginger. Thinly slice the scallion and chop the cilantro. Halve the bok choy leaves lengthwise.

  3. 3

    In a small bowl, combine scallion, cilantro, lime juice, soy sauce, and rice vinegar. Whisk in 1 1/2 tablespoons of oil and season with salt and pepper. Set aside.

  4. 4

    Heat the remaining oil in a large skillet over high heat until shimmering. Sear the bok choy, cut side down, until golden brown, 2-4 minutes per batch. Turn bok choy cut side up and remove the pan from heat.

  5. 5

    Add white wine to the skillet. Season flounder fillets with salt and pepper, and arrange them in a single layer over the bok choy. Roast in the oven until the fish is just cooked through, about 8-10 minutes.

  6. 6

    Divide the sauce from the skillet among bowls. Add bok choy to each bowl and top with a fish fillet. Drizzle with cilantro-lime sauce and garnish with cilantro sprigs.

  7. 7

    Serve the remaining cilantro-lime sauce on the side for additional drizzling.

Vitamins & minerals

Amounts for 1 serving (888 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1,427 μg
159%
Vitamin C290 mg
322%
Vitamin D5 μg
30%
Vitamin E4 mg
28%
Vitamin K298 μg
248%
Thiamine0.3 mg
22%
Riboflavin (B2)0.4 mg
34%
Niacin5 mg
34%
Vitamin B61 mg
109%
Folate (B9)433 μg
108%
Vitamin B122 μg
78%
Pantothenic acid1 mg
18%
Choline157 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium709 mg
71%
Iron6 mg
74%
Potassium1,981 mg
42%
Magnesium165 mg
39%
Phosphorus675 mg
96%
Zinc2 mg
16%
Copper0.1 mg
10%
Manganese1 mg
46%
Selenium47 μg
85%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene7 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene16,957 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.3 g—
Fluoride59 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol16 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 62 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 353 calories

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

  • 67min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 50min
    Swimming laps

Common questions

How many calories are in Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime?

One serving of Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime (1 serving) has 353 calories, which works out to 40 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime high in protein?

Yes. It has 31 g of protein per serving, and 36% of its calories come from protein (8.9 g of protein per 100 calories).

Is Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime?

1690 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Oven-Roasted Flounder with Bok Choy, Cilantro, and Lime?

8.5 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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