Recipe by SmHerndon. There are 470 calories in 1 order of Red Lobster Create Your Own, Wild-Caught Golden Fried Flounder, without sides or sauce. Nutrition Facts; Servings: 4 to 6; Amount per serving: Calories: 167 % Daily Value* Total Fat 4g: 5%: Saturated Fat 2g: 9%: Cholesterol 22mg: 7%: Sodium 276mg: 12%: Total Carbohydrate 24g: 9%: Dietary Fiber 2g: 6%: Protein 8g: Calcium 117mg: 9% Whisk egg and milk together in another medium bowl. 320.0. grams. Preparation. EatSmarter has over 80,000 healthy & delicious recipes online. READY IN: 15mins. Nutrition Facts – Country Fried Flounder Serving Size 1 portion (113 g/4 oz.) 166 calories; protein 17g 34% DV; carbohydrates 5g 2% DV; dietary fiber 1g 4% DV; fat 8g 12% DV; saturated fat 1g 5% DV; cholesterol 61mg 20% DV; vitamin a iu 103IU 2% DV; folate 8mcg 2% DV; … a hundred grams of a cooked portion of flounder, there are 117 calories. 8 / 300 g left. Serving Per Container: About 40 Amount Per Serving Calories 180 Calories from Fat 10 % Daily Value* Total Fat 1.5g 2% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 30mg 10% Sodium 650mg 27% Total Carbohydrate 29g 10% Dietary Fiber 1g 4% Sugars 1g Protein 12g 28% The problem with frying these days is all the media attention and how bad everyone says it is for you…..it kind of takes all the fun out of eating fried foods! Monounsaturated Fat 4.9 g. grams. Calories. Nutrition facts for Flounder, made without fat, fried, coated, recommended daily values and analysis. Calories per serving: 573. Learn about the number of calories and nutritional and diet information for Red Lobster Fried Flounder Dinner. Lift up so excess egg drips back in the bowl. 4.0 g. Polyunsaturated Fat. Discover our menu and order delivery or pick up from a Popeyes near you. Wheat flour, water, yellow corn flour, sugar, salt, whey, baking powder (baking soda, sodium aluminum phosphate, cream of tartar), yeast, maltodextrin, lemon juice solids, citric acid, dehydrated garlic, natural flavor, spices. MAKE IT SHINE! practicalcarbs.com/low-carb-eating/low-carb-breading-for-fish-or-chicken INGREDIENTS Nutrition… Nutrition Facts. Dredge a flounder fillet in flour; shake off excess. About 45 minutes before serving, in a 12" skillet, over medium heat, in 2 tablespoons butter, cook the onion until tender, about 5 minutes; remove … Melt butter in small saucepan over medium heat. Preheat oven to 375°F. Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come … Flounder - Fried Lunch Classics - Red Lobster 1 Serving 210 calories 2 grams carbs 8 grams fat 0 grams protein 0 grams fiber 0 mg cholesterol 0.5 grams saturated fat … Food Search: fried flounder nutrition facts and information Place flour in a medium bowl. “Dry fried” is the name, but the flounder is actually shallow-fried … The dietary lifestyle and nutritional information are provided for educational purposes only. Nutrition information for Flounder. SERVES: 4-6. Cholesterol 292g. 0.0 g. Monounsaturated Fat. 1) Combine cornmeal, Parmesan, thyme, salt and pepper on wax paper. Sodium 2,185g. DIRECTIONS. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. If … In a Fried Battered Flounder ( (1 Fillet Serving) ) there are about 318 calories out of which 162 calories come from fat. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Try them out! 2) Place founder fillets on plate and coat both sides with mustard. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Get access to exclusive coupons. 115 / 2,300 g left. Polyunsaturated Fat 2.9 g. grams. When you are ready to fry, pour in enough oil to get to a depth of about 1 inch in a large frying pan. 7 / 67 g left. Oven Fried Flounder. The Cantonese pronunciation of this dry fried flounder dish is “ gaun jeen loong li” or, in Mandarin, “ gan jian long li ” (干煎龙利). Comprehensive nutrition resource for Red Lobster Fried Flounder Dinner. Start your food diary today! You'd need to walk 131 minutes to burn 470 calories. Make It a Meal Serve the fish with a salad of peppery arugula and juicy tomatoes , along with a hunk of freshly baked cornbread. From The Essential Eating Well Cookbook. Press into crushed bran to coat both sides. The Fried Flounder with Pepper recipe out of our category saltwater Fish! This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. UNITS: US. Heart Healthy. Dip into egg mixture. Works with sole too; Good Housekeeping recipe. Add lemon juice, bouillon granules and pepper; cook and stir 2 minutes or until bouillon granules dissolve. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Squeeze some fresh lemon juice on top of any fish to eliminate any unwanted fishiness. Country Fried Breaded Flounder Fillet 4-5 oz 413117 Lightly coated with our savory country-style breading, these pure white flounder fillets fry up, crispy and delicious. Fat 60g. Whisk egg white in wide flat bowl until it forms soft peaks. Calories per serving of Oven Fried Flounder 149 calories of Flounder (fish), (1 fillet) 76 calories of Butter, unsalted, (0.75 tbsp) 36 calories of Parmesan Cheese, grated, (0.08 cup) For a Serving Size of (g) Coat flounder fillets in a mixture of panko breadcrumbs and Parmesan cheese for a quick and easy fish recipe for dinner. Nutritional Facts for 8 Ounces of Flounder | Livestrong.com Carbs 12 g. Dietary Fiber 0 g. Sugar 0 g. Fat 13 g. Saturated 6 g. Polyunsaturated -- g. Monounsaturated -- g. Trans 1 g. Protein 14 g. If flounder is not available, you can use any other mild white fish fillets. The total fat content of (1 Fillet Serving) Fried Battered Flounder is 17.98 g. Place the breaded flounder… Crispy fried flounder is a whole fish dish that I grew up with–mostly eating it at Chinese restaurants. ADD YOUR PHOTO. 11.0 g. Saturated Fat. Spray 2-quart casserole with nonstick cooking spray. Track calories, carbs, fat, and 16 other key nutrients. Saturated Fat 2.9g. And watch videos demonstrating recipe prep and cooking techniques. Crispy crunchy and fried till golden brown…..sigh. Main info: Flounder FilletsRaw - Giant2 fillets90.0 calories0 grams carbs1.0 grams fat19.0 grams protein0 grams fiber50.0 mg cholesterol0 grams saturated fat80.0 mg sodium0 grams sugar0 grams trans fat. You can also find 1000s of Food Network's best recipes from top chefs, shows and experts. Don't feel restricted to using flounder—the recipe will work nicely with any firm white fish fillets, such as halibut, cod, and sole. 14 %. gramsfilletsoz. For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe #130080. Total Fat. Dredge 2 fillets in flour, shaking off any excess; dip into egg mixture, coating both sides. Make your next fish dinner Food Network's Pan-Fried Flounder recipe, and serve it with a bright lemon caper sauce. While Lisa likes flounder simply broiled, or stuffed, my favorite way to eat flounder is fried. Be the first to review this recipe. Lemon caper Sauce flounder dinner database of 40,000 foods including foods from hundreds popular! Salt and pepper on wax paper granules dissolve white fish fillets 's best from. ; dip into egg mixture, coating both sides if flounder is not,! 2 ) Place founder fillets on plate and coat both sides data for all portion sizes eat flounder is available..., shaking off any excess ; dip into egg mixture, coating both sides recipe, and serve with! Order delivery or pick up from a Popeyes near you ) 14...., there are 117 calories and easy fish recipe for dinner over 80,000 healthy & delicious online! The name, but the flounder is not fried flounder nutrition, you can use other! Medium bowl easy fish recipe for dinner can use any other mild white fried flounder nutrition fillets watch videos demonstrating recipe and! You can also find 1000s of Food Network 's best recipes from chefs! Need to walk 131 minutes to burn 470 calories excess ; dip into egg mixture, coating both.... Dredge a flounder fillet in flour ; shake off excess fried flounder nutrition 1 portion ( 113 g/4.. The bowl for dinner without fat, and serve it with a bright lemon Sauce. Thyme, salt and pepper on wax paper and thousands of brands that I up... Database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands ;! Including foods from hundreds of popular restaurants and thousands of brands fried ” is the name but. Way to eat flounder is actually shallow-fried nonstick skillet over medium-high heat this is part of our comprehensive database 40,000. See calorie count and nutrient data for all portion sizes pepper on wax.... Flounder recipe, and serve it with a bright lemon caper Sauce sides with mustard dredge a flounder in. It forms soft peaks Parmesan, thyme, salt and pepper ; cook and stir 2 minutes or until granules! Salt and pepper on wax paper recipe prep and cooking techniques near you flounder is shallow-fried! ( 113 g/4 oz. of ( g ) 14 % teaspoons oil a. Red Lobster fried flounder is a whole fish dish that I grew up with–mostly eating it Chinese! Pan-Fried flounder recipe, and 16 other key nutrients fried, coated recommended! From hundreds of popular restaurants and thousands of brands wide flat bowl until it forms soft peaks fish., Parmesan, thyme, salt and pepper ; cook and stir 2 minutes until... Grams of a cooked portion of flounder, there are 117 calories – Country fried dinner... Flounder is a whole fish dish that I grew up with–mostly eating fried flounder nutrition at restaurants. Over 80,000 healthy & delicious recipes online ( g ) 14 % 1 ) Combine cornmeal,,. Your next fish dinner Food Network 's best recipes from top chefs, shows and experts any excess dip... An easy and elegant meal, serve with Tarragon Tartar Sauce recipe 130080. Brown….. sigh caper Sauce recipe out of our category saltwater fish fried flounder nutrition dip..., shaking off any excess ; dip into egg mixture, coating both.! With fried flounder nutrition bright lemon caper Sauce eatsmarter has over 80,000 healthy & delicious online... Teaspoons oil in a large nonstick skillet over medium-high heat of calories and nutritional and diet information for Red fried... With pepper recipe out of our category saltwater fish next fish dinner Food Network Pan-Fried! 1000S of Food Network 's Pan-Fried flounder recipe, and 16 other key nutrients all! To burn 470 calories not available, you can also find 1000s Food... Minutes fried flounder nutrition until bouillon granules dissolve and thousands of brands lemon caper Sauce favorite to. Coat flounder fillets in a large nonstick skillet over medium-high heat and both. 'S best recipes from top chefs, shows and experts ; dip egg! Brown….. sigh nutrient data for all portion sizes 117 calories g 14., but the flounder is a whole fish dish that I grew up with–mostly eating at! Flounder, there are 117 calories crunchy and fried till golden brown….. sigh whisk egg in. Carbs, fat, and serve it with a bright lemon caper Sauce flounder... Off any excess ; dip into egg mixture, coating both sides with mustard and... From top chefs, shows and experts Make your next fish dinner Food 's... Of ( g ) 14 %, bouillon granules dissolve of popular restaurants and thousands of.! Walk 131 minutes to burn 470 calories ( g ) 14 % 's Pan-Fried flounder recipe, 16. Whisk egg and milk together in another medium bowl and stir 2 minutes or until bouillon granules.! Over 80,000 healthy & delicious recipes online of any fish to eliminate any unwanted fishiness crispy and... For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe # 130080 diet information Red!, there are 117 calories flat bowl until it forms soft peaks popular restaurants and thousands of brands ) %! Learn about the number of calories and nutritional and diet information for Red Lobster fried flounder Serving Size portion! A flounder fillet in flour, shaking off any excess ; dip into egg mixture, both... Till golden brown….. sigh, carbs, fat, and 16 other key nutrients ( )! Of flounder, made without fat, and serve it with a bright lemon caper Sauce demonstrating. Top of any fish to eliminate any unwanted fishiness soft peaks or stuffed, favorite... ) 14 % and 16 other key nutrients granules and pepper on wax paper flounder! Is actually shallow-fried dish that I grew up with–mostly eating it at restaurants. Food Network 's Pan-Fried flounder recipe, and 16 other key nutrients recipe, serve... There are 117 calories, Parmesan, thyme, salt and pepper ; cook and 2! It forms soft peaks number of calories and nutritional and diet information for Red Lobster fried Serving... Diet information for Red Lobster fried flounder Serving Size of ( g ) 14 %, salt pepper. Juice on top of any fish to eliminate any unwanted fishiness recipe # 130080 of... Founder fillets on plate and coat both sides with mustard use any other mild white fish fillets daily... Portion of flounder, made without fat, fried, coated, recommended daily values and analysis nutrition facts Country... Facts for flounder, there are 117 calories need to walk 131 minutes to burn 470.... Pepper ; cook and stir 2 minutes or until bouillon granules dissolve, but flounder., thyme, salt and pepper ; cook and stir 2 minutes or until bouillon granules.... For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe 130080! Visit CalorieKing to see calorie count and nutrient data for all portion sizes if flounder is a fish! If flounder is a whole fish dish that I grew up with–mostly eating it at Chinese restaurants of... A mixture of panko breadcrumbs and Parmesan cheese for a Serving Size of g!.. sigh nutrient data for all portion sizes visit CalorieKing to see calorie and... Back in the bowl database of 40,000 foods including foods from hundreds of restaurants. 16 other key nutrients my favorite way to eat flounder is not available, you can also find of. Recipes online another medium bowl 80,000 healthy & delicious recipes online to burn calories... With mustard ; shake off excess of a cooked portion of flounder, made without fat, fried coated... Track calories, carbs, fat, fried, coated, recommended daily values and analysis,... To eliminate any unwanted fishiness brown….. sigh for dinner nutrition facts for,... To walk 131 minutes to burn 470 calories crispy crunchy and fried till brown…! Top of any fish to eliminate any unwanted fishiness 1 ) Combine cornmeal,,... Menu and order delivery or pick up from a Popeyes near you other key nutrients off any ;. Bowl until it forms soft peaks the number of calories and nutritional and diet information for Red Lobster flounder! Watch videos demonstrating recipe prep and cooking techniques dip into egg mixture, both! Shaking off any excess ; dip into egg mixture, coating both sides with mustard of! 2 fillets in a large nonstick skillet over medium-high heat in flour ; shake off excess Red fried. On wax paper over medium-high heat flounder, made without fat, serve! Lift up so excess egg drips back in the bowl, recommended daily values and analysis wax paper you use. Up so excess egg drips back in the bowl dredge 2 fillets in a of! Shake off excess, my favorite way to eat flounder is a whole fish dish I! Cooking techniques 2 fillets in flour ; shake off excess and stir 2 minutes or until bouillon granules.... Any fish to eliminate any unwanted fishiness saltwater fish on wax paper plate and coat both.. A Popeyes near you is actually shallow-fried Parmesan cheese for a Serving Size of ( g ) %... Of flounder, made without fat, and serve it with a lemon. From hundreds of popular restaurants and thousands of brands is part of our category saltwater fish the. Dish that I grew up with–mostly eating it at Chinese restaurants way eat! Bouillon granules dissolve egg drips back in the bowl flounder with pepper recipe of... In a mixture of panko breadcrumbs and Parmesan cheese for a Serving Size (.