Flounder Alla Margherita

1. About 20 minutes before serving, in a 12" skillet, over medium heat, in hot oil and butter (or margarine).

2. Cook fillets 2-3 minutes per side, until fish flakes easily with fork.

3. Meanwhile, in medium bowl, stir tomato sauce, parsley, and oregano; pour over fish in the pan;.

4. Reduce heat to low and simmer 5 or 6 minutes, occasionally basting fish with sauce.

5. Serve from the skillet.

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Nutrient	Quantity
Total fats	109.969 g
Protein	127.0575 g
Carbohydrates	21.4331 g
Energy	1571.1374 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8561 g
Water	776.8311 g
Aspartic acid	13.8822 g
Calcium, Ca	537.5404 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0454 g
Lutein + zeaxanthin	422.636 g
Fiber, total dietary	7.6908 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0181 g
Fatty acids, total saturated 22:0	0.0697 g
Carotene, beta	384.104 g
Niacin	14.2747 mg
Fatty acids, total saturated 18:4	0.1089 g
Vitamin A, RAE	125.1162 g
Fatty acids, total trans-polyenoic	0.0091 g
Arginine	10.2416 g
Riboflavin	0.5968 mg
Fatty acids, total trans-polyenoic 22:4	0.0091 g
Tocopherol, beta	0.1501 mg
Fatty acids, total polyunsaturated 15:0	0.0635 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1542 g
Fatty acids, total saturated 20:1	0.7658 g
Glutamic acid	22.4927 g
Sodium, Na	2749.8541 mg
Fatty acids, total saturated 16:1 undifferentiated	1.61 g
Total lipid (fat)	109.969 g
Manganese, Mn	1.3048 mg
Proline	5.0847 g
Fatty acids, total saturated 16:0	12.0949 g
Fatty acids, total polyunsaturated 16:1 t	0.0181 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3901 g
Choline, total	590.8161 mg
Fatty acids, total polyunsaturated 18:1 t	0.0635 g
Sugars, total	0.0646 g
Serine	6.0398 g
Fatty acids, total saturated 10:0	0.0272 g
Fatty acids, total saturated 18:0	3.1536 g
Fatty acids, total saturated 20:4 undifferentiated	0.1361 g
Vitamin B-6	1.0151 mg
Selenium, Se	241.3233 g
Ash	15.2351 g
Vitamin D	1025.1383 IU
Menaquinone-4	1.8144 g
Fatty acids, total saturated 18:1 undifferentiated	56.0725 g
Pantothenic acid	2.2639 mg
Phenylalanine	5.3748 g
Copper, Cu	1.4781 mg
Betaine	0.054 mg
Thiamin	1.2325 mg
Retinol	90.7202 g
Methionine	4.6014 g
Iron, Fe	4.4146 mg
Carbohydrate, by difference	21.4331 g
Phosphorus, P	2892.1572 mg
Folate, total	135.3121 g
Tocopherol, gamma	0.5792 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	1.2429 g
Fatty acids, total saturated 22:1 undifferentiated	0.0091 g
Alanine	7.7541 g
Cholesterol	408.2409 mg
Valine	6.715 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0635 g
Fatty acids, total saturated 18:2 undifferentiated	22.2116 g
Glycine	6.7931 g
Fatty acids, total saturated 14:0	0.8859 g
Zinc, Zn	6.6963 mg
Isoleucine	6.192 g
Tocopherol, delta	2.3587 mg
Fatty acids, total saturated 12:0	0.0544 g
Fatty acids, total polyunsaturated	25.9159 g
Fatty acids, total polyunsaturated 17:1	0.3124 g
Leucine	10.968 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0091 g
Vitamin A, IU	993.2007 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.254 g
Folate, DFE	135.3121 g
Tryptophan	1.776 g
Vitamin C, total ascorbic acid	10.108 mg
Phytosterols	119.72 mg
Fatty acids, total polyunsaturated 16:1 c	0.7983 g
Fatty acids, total polyunsaturated 18:1 c	3.1752 g
Fatty acids, total saturated 20:0	0.2327 g
Fatty acids, total polyunsaturated 22:1 t	0.0091 g
Tyrosine	4.9485 g
Vitamin B-12	10.2514 g
Vitamin K (phylloquinone)	158.0552 g
Fatty acids, total saturated	16.8447 g
Histidine	3.1817 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0091 g
Fatty acids, total monounsaturated	58.7764 g
Threonine	5.9076 g
Folate, food	135.3121 g
Fatty acids, total polyunsaturated 17:0	0.0391 g
Vitamin D (D2 + D3)	25.4017 g
Fatty acids, total polyunsaturated 24:0	0.0091 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0454 g
Vitamin D3 (cholecalciferol)	25.4017 g
Vitamin E (alpha-tocopherol)	13.5214 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.9798 g
Fatty acids, total trans	0.0998 g
Fatty acids, total trans-monoenoic	0.0907 g
Magnesium, Mg	243.8964 mg
Lysine	11.9921 g
Potassium, K	1825.3673 mg
Cystine	1.6408 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	0.33 cup	456	20.952	38.4
Olive oil	0.25 cup	477.36	0	54
Parsley	2 tablespoons	2.736	0.4811	0.06
Tomato Sauce	1 can	0	0	0
oregano leaf	1 teaspoon	0	0	0
sole	2 lb	635.0414	0	17.509