Baked Flounder Recipe

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Ingredients:

Serving

1 1/2 lbs flounder fillets ( either 4, 8 or 12 fillets)
salt and pepper
4 tbsp unsalted butter, melted
1 tbsp finely chopped dill
2 tsp dijon mustard
1 1/2 tbsp fresh bread , crumbs
3 tbsp fresh lemon juice
1 tsp light soy sauce
3 tbsp chopped scallions

Directions:

Heat the brioler. Sprinkle each fillet with salt and pepper. Select a baking dish large enough to hold 4 fillets in one layer. Brush botoom with some of the melted butter. Arrange 4 fillets skinned side down on bottom of the dish. Divide chopped dill into 2 portions. Sprinkle the tops of the fillets with 1 portion. Cover each fillet with another and sprinkle those with the remaining dill. Place remaining 4 fillets on top of others so there are 4 stacks of 3 fillets each. Brush top of each stack with mustard. Sprinkle with bread crumbs and pour remaining butter over top of each stack.
Blend lemon juice and soy sauce. Pour around and between the stacks.
Place fish under broiler about 6 inches from heat. Watch dish carefully and cook for 5 minutes, making sure breadcrumbs on top of fish do not burn.
Sprinkle fish with scallions and reduce oven heat to 450 Degrees. Place dish on bottom rack of oven. Close door and cook 10 to 15 minutes. Remove from oven and baste fish with cooking liquid.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	463.91 Kcal (1942 kJ)
Calories from fat	193.45 Kcal
		% Daily Value*
Total Fat	21.49g	33%
Cholesterol	250.58mg	84%
Sodium	1588.62mg	66%
Potassium	824.71mg	18%
Total Carbs	3.78g	1%
Sugars	0.77g	3%
Dietary Fiber	0.73g	3%
Protein	59.79g	120%
Vitamin C	5.5mg	9%
Vitamin A	0.1mg	5%
Iron	0.4mg	2%
Calcium	150mg	15%

Amount Per 100 g
Calories	87.73 Kcal (367 kJ)
Calories from fat	36.58 Kcal
		% Daily Value*
Total Fat	4.06g	33%
Cholesterol	47.38mg	84%
Sodium	300.4mg	66%
Potassium	155.95mg	18%
Total Carbs	0.72g	1%
Sugars	0.14g	3%
Dietary Fiber	0.14g	3%
Protein	11.31g	120%
Vitamin C	1mg	9%
Iron	0.1mg	2%
Calcium	28.4mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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