Flounder Baked with Potato Flakes
かれいのポテトフレーク焼き · Karei no Poteto Furēku Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of those preschool lunch dishes that turns even fish-shy children into fish eaters. Mild, soft flounder gets a thin coat of mayonnaise, which keeps it moist in the oven and gives the instant mashed potato flakes something to cling to, and the flakes bake up into a light, crisp, potato-chip-like crust. There is no frying and no batter to fuss with - just coat, arrange on a tray and bake - so it is an easy way to get fish on the table on a busy evening.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 75 gflounder
- 6.8 gmashed potatoes
Seasonings
- 0.2 gsalt
- to tastepepper
- 8.6 gmayonnaise
- 1.5 gvegetable oil
Directions
- 1
Season the fish with salt and pepper.
- 2
Coat the seasoned fish from step 1 with mayonnaise, then cover it all over with the mashed potato flakes (instant mashed potatoes).
- 3
Line a baking sheet with parchment paper lightly brushed with oil and arrange the fish on it. Bake in a 200°C (400°F) oven for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 160.5 kcal | 321 kcal | 160.5 kcal |
| Protein | 15.3 g | 30.6 g | 15.3 g |
| Fat | 9 g | 18 g | 9 g |
| Carbohydrates | 5.1 g | 10.2 g | 5.1 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 34.5 mg | 69 mg | 34.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 160.5 kcal | 15.3 g | 9 g | 5.1 g | 0.6 g | 34.5 mg | 0.5 mg |
| 1 adult serving | 321 kcal | 30.6 g | 18 g | 10.2 g | 1.2 g | 69 mg | 0.9 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
