Baked Flounder Parmesan Recipe

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Baked Flounder Parmesan
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  1. Preheat oven to 350 degrees F.
  2. Place lightly beaten egg in a shallow pan.
  3. Mix together parmesan cheese, dried basil, garlic powder, salt and pepper.
  4. Dip fillet in egg mixture, then sprinkle both sides with parmesan mixture until lightly but completely covered. Repeat for each fillet.
  5. Arrange fillets in a medium baking dish and sprinkle top with olive oil. Bake 30 minutes or until fish is easily flaked with a fork.
  6. Serve with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 922.82 Kcal (3864 kJ)
Calories from fat 450.07 Kcal
% Daily Value*
Total Fat 50.01g 77%
Cholesterol 501.08mg 167%
Sodium 3062.78mg 128%
Potassium 1303.13mg 28%
Total Carbs 10.27g 3%
Sugars 2.26g 9%
Dietary Fiber 2.3g 9%
Protein 104.24g 208%
Vitamin C 29.7mg 50%
Iron 2.8mg 15%
Calcium 750.3mg 75%
Amount Per 100 g
Calories 111.87 Kcal (468 kJ)
Calories from fat 54.56 Kcal
% Daily Value*
Total Fat 6.06g 77%
Cholesterol 60.75mg 167%
Sodium 371.3mg 128%
Potassium 157.98mg 28%
Total Carbs 1.25g 3%
Sugars 0.27g 9%
Dietary Fiber 0.28g 9%
Protein 12.64g 208%
Vitamin C 3.6mg 50%
Iron 0.3mg 15%
Calcium 91mg 75%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 22.2
  • 23

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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