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Pineapple Flounder

 
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This is a nice flouder recipe, pineapple mixing flounder is really tasty and healthy!

Yield

4

servings

Prep

5

min

Cook

7

min

Ready

12

min

Trans-fat Free, Low Carb, Low Sodium
 

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.

 

* not incl. in nutrient facts

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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?

 

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