Friday, October 24, 2008

Baked Flounder and Fat Spinach Salad

Fat: 54
Carb: 48
Fiber: 12
Protein: 56
Calories: 871
Cost $6.05
  • Baked wild caught flounder
    • 9oz
    • $3.60
  • Fat spinach salad
    • 2cups Spinach
    • 30g Walnuts
    • 1/2 Avocado
    • 40g Craisins
    • 1tbsp Olive Oil
    • $2.45
Might as well just call this a fat salad. It was a good sized salad(that is a very large bowl) but it still had 48g of fat, all from good sources though: avocado, walnuts, and a bit of olive oil for dressing. The craisins are Ocean Spray brand dried cranberries, and they gave a great sweetness to the salad. They also provided most of the non-fiber carbs for the meal.

I baked the flounder with a little butter, garlic, and pepper; and ate it with a bit of light tarter sauce. It tasted great! Baked flounder is such an easy to make high protein(88%) dish. With the flounder being so low in fat, the walnuts saved me for getting my omega-3s for the day. This meal ended up with 3.8g Omega-3 with a 4.1:1 ratio of Omega-6 to Omega-3. This is the high end for optimal daily intake, but since I had salmon for lunch, I had a great ratio today.