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Crunchy Baked Flounder Recipe

Crunchy Baked Flounder Recipe

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Ingredients:

Serving

1/2 cup panko
1/2 cup grated parmesan
3 tbsp unsalted butter, melted
4 flounder fillets (1 1/2 lb.)
salt and pepper

Directions:

Preheat oven to 425°F. Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and stir mixture well.
Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish. Bake until fish is cooked through and crumbs are golden, about 15 minutes. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	273.02 Kcal (1143 kJ)
Calories from fat	147.59 Kcal
		% Daily Value*
Total Fat	16.4g	25%
Cholesterol	107.25mg	36%
Sodium	766.46mg	32%
Potassium	278.98mg	6%
Total Carbs	4.94g	2%
Sugars	0.13g	1%
Dietary Fiber	0.3g	1%
Protein	25.3g	51%
Vitamin A	0.1mg	4%
Iron	0.4mg	2%
Calcium	175.4mg	18%

Amount Per 100 g
Calories	126.56 Kcal (530 kJ)
Calories from fat	68.42 Kcal
		% Daily Value*
Total Fat	7.6g	25%
Cholesterol	49.71mg	36%
Sodium	355.29mg	32%
Potassium	129.32mg	6%
Total Carbs	2.29g	2%
Sugars	0.06g	1%
Dietary Fiber	0.14g	1%
Protein	11.73g	51%
Iron	0.2mg	2%
Calcium	81.3mg	18%

* 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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