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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Gingered Flounder
 
Source: dLife

The ginger juice and sesame oil give this fish a bold flavor.

Rating:
Prep Time: 20 minutes
Cook Time: 6 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Serving Size: 1 each
Amount Per Serving
Calories 222.1
Total Carbs 7.3 g
Dietary Fiber 0.3 g
Sugars 2.8 g
Total Fat 3.6 g
Saturated Fat 0.7 g
Unsaturated Fat 2.8 g
Potassium 1,102.6 mg
Protein 37.2 g
Sodium 444.7 mg
Dietary Exchanges
5 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
0.67 cup fresh ginger root , coarsely grated
2 tbsp low sodium soy sauce
2 tbsp cooking sherry , dry
2 tbsp fresh lemon juice
2 tsp sugar
24 oz flounder fillet , 4 fillets
1 cooking spray
1 tsp sesame oil , dark


Directions
1 Arrange gingerroot onto a few layers of slightly wet cheesecloth.
2 Close up cheesecloth around gingerroot and press to extract juices over a bowl. Be sure to have at least 3 tablespoons. If there is extra, save for another time.
3 Lay fish in sauce, being sure to cover both sides. Wrap with plastic wrap and let rest in refrigerator for 20 minutes, flipping fish a few times. Take fish out of liquid and throw away excess liquid.
4 Whisk together 2 tablespoons ginger juice, soy sauce, sherry, lemon juice, and sugar in a bowl.
5 Preheat broiler.
6 Arrange fish on a baking sheet grease with cooking spray and cook for 3 minutes (do not flip).
7 Lightly drizzle oil over fish and cook another 1 or 2 minutes, fish will be flaky. When ready to serve, spoon 1 tablespoon of ginger juice over fish.
Additional Information
This also works really well with tuna and salmon.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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