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Baked Crusted Flounder Fillets Recipe

Looking for an easy Baked Crusted Flounder Fillets recipe? Learn how to make Baked Crusted Flounder Fillets using healthy ingredients.


Submitted by lcyberlina

Makes 3 servings



Easy and low calorie recipe for baked flounder with a crust of buttered bread crumbs and onions

Recipe Ingredients for Baked Crusted Flounder Fillets

12 ounce Flounder fillets (thawed)
1/4 cup bread crumbs (italian style)
3 tablespoons of butter (melted)
1/2 medium onion (finely chopped)
2 tablespoons of lemon juice
1 dash of salt
1 spray pam

Recipe Directions for Baked Crusted Flounder Fillets

  1. Pre-heat oven to 400 degrees

  2. In a small bowl, mix bread crumbs with melted butter and onions

  3. Rinse fillets and pat dry. Sprinkle them with salt and pepper

  4. Place fillets on baking dish. Pour lemon juice over them

  5. Top fillets with the bread crumb mixture, making sure it covers the surfaces well (press with a spoon if needed)

  6. Place fillets in the oven and allow to cook for 25 minutes or until fillets flake easily with a fork.

  7. Enjoy with steamed veggies or rice

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 165.4g
Amount Per Serving
Calories
282
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
7.8g
39%
Trans Fat
0.0g
Cholesterol
108mg
36%
Sodium
318mg
13%
Potassium
450mg
13%
Total Carbohydrates
9.1g
3%
Dietary Fiber
0.8g
3%
Sugars
1.6g
Protein
29.0g
Vitamin A 8% Vitamin C 10%
Calcium 5% Iron 5%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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