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Baked Flounder with Fresh Lemon Pepper Use fresh lemon, good olive oil, freshly ground peppercorns, and garlic, and you'll never look at lemon pepper the same way again. Serve with steamed asparagus. Ingredients: 2 Tbsp. grated lemon rind (about 3 lemons) 1 Tbsp. extra-virgin olive oil 1-1/4 tsp. black peppercorns, crushed 1/2 tsp. salt 2 garlic cloves, minced 4 (6-ounce) flounder fillets Cooking spray Lemon wedges (optional) Directions: 1. Preheat oven to 425 degrees. 2. Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray. Rub garlic mixture evenly over fillets. 3. Bake at 425 degrees for 8 minutes or until fish flakes easily when tested with a fork. 4. Serve with lemon wedges, if desired. Yield: 4 servings Nutritional Analysis per Serving: Calories: 189 (26 percent from fat) Fat: 5.4 grams (sat 0.9 g, mono 2.9 g, poly 0.9 g) Protein: 32.2 grams Fiber: 0.4 grams Carbohydrates: 1.2 grams Cholesterol: 82 mg Iron: 0.8 mg Sodium: 432 mg Calcium: 39 mg |
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Complimentary Nutrition Info Recipes Services/Rates Schedule an Appointment FAQ Personalized Nutrition, Inc. Coaching you to better nutrition and optimum health info@nutritioncoach.biz phone (919) 367-0677 fax (919) 367-0818 P.O. Box 1298, Apex, NC 27502-2005 © Copyright 2005 Personalized Nutrition, Inc. All rights reserved. This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care. Website designed by Universe Productions |
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