Flounder Parmesan

Name: Flounder Parmesan
Prep time: 10 min
Cook time: 20 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 1/2 lb. flounder fillet; 6 Tbsp. Italian bread crumbs; 6 Tbsp. Parmesan cheese; 2 to 3 Tbsp. olive oil; 2 to 3 Tbsp. lemon juice; chopped garlic; salt

Seafood Dairy

Prep: 10 min Cook: 20 min Serves: 4 Cuisine: Mediterranean

A crispy baked flounder dish topped with Parmesan and bread crumbs, offering a savory, cheesy flavor perfect for a light, elegant meal suitable for seafood lovers.

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Ingredients

1 1/2 lb. flounder fillet ⓘ
6 Tbsp. Italian bread crumbs ⓘ
6 Tbsp. Parmesan cheese
2 to 3 Tbsp. olive oil ⓘ
2 to 3 Tbsp. lemon juice ⓘ
chopped garlic ⓘ
salt ⓘ

Instructions

Place the flounder fillet on a pan.
Sprinkle with bread crumbs, Parmesan cheese, and chopped garlic, salt, and pepper to taste.
Wet this mixture with olive oil and lemon juice.
Bake for 20 minutes at 350°F.
Boil for 3 to 5 minutes until browned.

Nutrition & Diet Analysis (per serving)

506 kcal 25% DV

Protein Fat Carbs

Macronutrients

Protein 15.5g 31% DV

Total Fat 31.8g 41% DV

Carbs 39.8g 14% DV

Fiber 1.8g 6% DV

Sugar 3.2g 6% DV

Electrolytes

Sodium 10303.8mg 100% DV

Potassium 255mg 5% DV

Cholesterol 5mg 2% DV

Vitamins & Minerals

Vitamin A 13.3mcg 1% DV

Vitamin C 0.1mg

Vitamin D 0.1mcg

Calcium 260.8mg 20% DV

Iron 3.5mg 19% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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