Oven-Roasted Flounder With Bok Choy, Cilantro, and Lime
Oven-Roasted Flounder With Bok Choy, Cilantro, and Lime
  • prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Summary

    Make sure the flounder fillets are no thicker than 1/2"; otherwise the bok choy will overcook while the fish finishes. Serve with steamed brown or white rice.

    Ingredients

    • 1 scallion, thinly sliced
    • 1/4 cup coarsely chopped cilantro, plus small sprigs for garnish
    • 1/4 cup fresh lime juice
    • 3 tablespoons reduced-sodium soy sauce
    • 2 tablespoons unseasoned rice vinegar
    • 2 teaspoons finely minced peeled ginger
    • 3 1/2 tablespoons vegetable oil, divided
    • Kosher salt and freshly ground black pepper
    • 1 pound baby bok choy (2–3 bunches), cut in half lengthwise
    • 1/2 cup sake or dry white wine
    • 4 (4-ounce) fillets flounder or other delicate white fish (up to 1/2" thick)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 291 % Daily Value *
    • Total Fat: 17 g 25.5%
    • Saturated Fat: 3 g 14.8%
    • Trans Fat: 0 g %
    • Cholesterol: 5 mg 1.67%
    • Sodium: 744 mg 31.01%
    • Calcium: 234 mg 23.45%
    • Potassium: 419 mg 11.98%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 9 g 37.68%
    • Sugar: 3 g
    • Protein: 8 g
    • Alcohol: 3 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 111.1%
    • Vitamin C 82.17%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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