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Mexican Baked Flounder

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)373.0153
Energy (kCal)2118.6769
Carbohydrates (g)73.6062
Total fats (g)29.5522
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Saute onion and garlic in oil in medium saucepan over medium heat for 3 minutes until soft. | 2. Add tomatoes, chiles, chili powder and pepper. | 3. Simmer, covered for 15 minutes, stirring occasionally. | 4. Beat egg white and skim milk in shallow dish. | 5. Dip fish in egg mixture and coat with cornmeal. | 6. Place in singel layer in baking dish sprayed with nonstick cooking spray. | 7. Spoon sauce over fillets and sprinkle with cheese. | 8. Bake at 350 degrees F. for 20 minutes or until fish flakes easily. | 9. Garnish with avocado slices and dollop of sour cream. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    onion 1/2 cup chopped 32.0 7.472 0.88 0.08
    garlic clove 2 minced 8.94 1.9836 0.3816 0.03
    vegetable oil 1 tablespoon 117.23200000000001 0.0 0.0 13.6
    tomato 1 can chopped drained 62.068999999999996 13.7631 3.2384 0.5397
    green chili 1 tablespoon chopped 3.75 0.8869 0.1875 0.0188
    chili powder 1 teaspoon 7.614 1.3419 0.3634 0.3856
    pepper 1/8 teaspoon 0.7216 0.1839 0.0299 0.0094
    egg white 1 17.16 0.2409 3.597 0.0561
    milk 1 tablespoon skim 34.5 0.831 0.3435 3.576
    flounder fillet 4 1613.8703 0.0 359.0408 9.0667
    cornmeal 1/2 cup 220.82 46.9029 4.9532 2.1899
    part mozzarella cheese 1/2 cup shredded part-skim - - - -
    cream sour fat free - - - -
    avocado 1 cut - - - -

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



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