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Baked Flounder

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)34.0506
Energy (kCal)584.4662
Carbohydrates (g)22.8287
Total fats (g)28.3843
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Prheat oven to 450°F or Gas Mark 8. Rinse and dry the flounders. | 2. In a small mixing bowl, combine the parsley, chives, tarragon and nutmeg. | 3. Butter an ovenproof dish and coat with the herb mixture. | 4. Arrange the fish in the prepared baking dish. Pour the wine over the fish Season with salt and pepper, to taste. | 5. Melt 1 oz. of the butter, and pour on to the fish, then cover with the breadcrumbs. Dot with the remaining butter on top of the breadcrumbs. | 6. Bake at 450°F for 10 to 15 minutes, near the top of the oven, so the breadcrumbs brown, adding a little extra butter if they look dry. | 7. Serve, garnished with sprigs of fresh parsley. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    flounder fillet 4 100.8667 0.0 22.44 0.5667
    parsley 2 tablespoons chopped 2.736 0.4811 0.2257 0.06
    chive 2 tablespoons chopped 1.8 0.261 0.1962 0.0438
    tarragon 2 tablespoons chopped 10.62 1.8079 0.8197 0.2606
    nutmeg 1/4 teaspoon ground 2.8875 0.2711 0.0321 0.1997
    white wine 6 ounces 139.4795 4.4225 0.1191 0.0
    salt 1 teaspoon - - - -
    black pepper 1/2 teaspoon ground 2.8865 0.7354 0.1195 0.0375
    butter 2 ounces 323.19 14.8497 10.0983 27.215999999999998
    breadcrumb 4 ounces 100.8667 0.0 22.44 0.5667
    parsley sprig 4 100.8667 0.0 22.44 0.5667

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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