Baked Flounder Pie Recipe

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


Submitted by fridgelight

Makes 3 servings



Chopped vegetables make a base for the marinara topped fish

Recipe Ingredients for Baked Flounder Pie

1 lb flounder
100 g onion
60 g mushrooms
60 g green peppers (or red)
60 g celery
60 g carrots
55 g whole wheat roll (split use)
1/2 c marinara sauce
1 oz parmesan

Recipe Directions for Baked Flounder Pie

  1. finely chop the vegetables and half the roll in a food processor

  2. press into a pie plate sprayed with nonstick spray

  3. Process the rest of the roll into crumbs

  4. Stir in the grated parmesan cheese

  5. Thaw fish

  6. Bake veggie mixture in 400 degree oven for about 12-15 minutes.

  7. Top with fish.

  8. Spread sauce on fish

  9. Sprinkle the crumbs evenly over the sauce

  10. Bake at 400 for another 12 minutes or until fish flakes.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 334.0g
Amount Per Serving
Calories
337
Calories from Fat
60
% Daily Value*
Total Fat
6.7g
10%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
112mg
37%
Sodium
630mg
26%
Potassium
927mg
26%
Total Carbohydrates
22.7g
8%
Dietary Fiber
4.1g
16%
Sugars
8.0g
Protein
44.7g
Vitamin A 76% Vitamin C 36%
Calcium 17% Iron 10%
* 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
A
  Good points
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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