Baked Flounder Teriyaki

Name: Baked Flounder Teriyaki
Prep time: 10 min
Total time: 1 h 30 min
Yield: 6
Ingredients: Cooking spray; 1 1/2 lb flounder (about 6 small fillets) or other delicate- to medium-texture fish fillets; 1 medium green onion, chopped (1 tablespoon); 2 cloves garlic, finely chopped; 1/3 cup dry sherry or apple juice; 3 tablespoons lemon juice; 2 teaspoons finely chopped gingerroot; 1 teaspoon vegetable oil; 2 teaspoons honey; 1/4 teaspoon pepper

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Prep 10 min
Total 1 hr 30 min
Servings 6

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A splash of dry sherry, a sprinkle of fresh gingerroot and a touch of honey flavor every morsel of this low-fat fish dish.

by: Tablespoon Kitchens

Updated Sep 20, 2016

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Ingredients

Cooking spray
1 1/2 lb flounder (about 6 small fillets) or other delicate- to medium-texture fish fillets
1 medium green onion, chopped (1 tablespoon)
2 cloves garlic, finely chopped
1/3 cup dry sherry or apple juice
3 tablespoons lemon juice
2 teaspoons finely chopped gingerroot
1 teaspoon vegetable oil
2 teaspoons honey
1/4 teaspoon pepper

Steps

1

Spray 13x9-inch pan with cooking spray. If needed, cut fish fillets into 6 serving pieces. Place fish in pan. (If fish pieces have skin, place skin sides down in pan.)
2

In small bowl, mix remaining ingredients; spoon over fish. Cover with foil; refrigerate 1 hour.
3

Heat oven to 375°F. Bake covered 15 to 20 minutes or until fish flakes easily with fork.

Expert Tips

tip 1
Fish is a lean protein source. Protein supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Nutrition Information

90 Calories, 2 1/2g Total Fat, 12g Protein, 3g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 90

Calories from Fat: 25

Total Fat: 2 1/2g; 4%

Saturated Fat: 1/2g; 3%

Trans Fat: 0g

Cholesterol: 45mg; 15%

Sodium: 85mg; 4%

Potassium: 180mg; 5%

Total Carbohydrate: 3g; 1%

Dietary Fiber: 0g; 0%

Sugars: 2g

Protein: 12g

% Daily Value*:

Vitamin A: 0%; 0%

Vitamin C: 2%; 2%

Calcium: 2%; 2%

Iron: 0%; 0%

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.