Pineapple Flounder
159
This is a nice flouder recipe, pineapple mixing flounder is really tasty and healthy!
Ingredients
| 2 | tablespoons |
vegetable oil
|
|
| 12 | ounces |
flounder fish fillets
or other white fish |
|
| 1 | dash |
salt
|
* |
| ½ | teaspoon |
lemon juice
|
|
| ¼ | small |
pineapple
fresh, pared and coarsely chopped |
|
| 1 | dash |
black pepper
|
* |
Directions
Heat oil in medium skillet.
Sprinkle both sides of fillets with salt and pepper.
Add fillets to skillet and sauté over medium heat about 3 minutes (less if fillets are very thin).
Turn, sprinkle with lemon juice, and spread pineapple over fish.
Cover skillet and cook another 3 to 5 minutes.
Nutrition Facts
Serving Size 121g (4.3 oz)Amount per Serving
Calories 14746% of calories from fat
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat
0g
Cholesterol 40mg
13%
Sodium 68mg
3%
Total Carbohydrate
1g
1%
Dietary Fiber 0g
2%
Sugars g
Protein
32g
Vitamin A 1%
•
Vitamin C 21%
Calcium 2%
•
Iron 2%
* based on a 2,000 calorie diet
How is this calculated?
