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Baked Flounder With Lemon, Parsley and Bread Crumbs Recipe

Baked Flounder With Lemon, Parsley and Bread Crumbs Recipe

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Baked Flounder With Lemon, Parsley and Bread Crumbs

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Ingredients:

Serving

2 flounder fillets, cut into equal pieces
2 tbsp fresh lemon juice
2 tsp canola oil
2 tbsp dried breadcrumbs
pepper , to taste
1 tbsp parmesan cheese
1/4 cup cilantro, minced

Directions:

Preheat oven to 350°F.
Spray baking dish with nonstick cooking spray.
Place the fillets, skin-side down, in the baking dish.
Sprinkle evenly with lemon juice.
Brush each fillet with 1 teaspoon oil.
In a small bowl, combine the bread crumbs, cheese and pepper; sprinkle evenly over the fillets.
Bake for 15 minutes, or until done.
Sprinkle with minced cilantro and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	190.28 Kcal (797 kJ)
Calories from fat	82.23 Kcal
		% Daily Value*
Total Fat	9.14g	14%
Cholesterol	76.51mg	26%
Sodium	586.17mg	24%
Potassium	291.21mg	6%
Total Carbs	3.95g	1%
Sugars	0.82g	3%
Dietary Fiber	0.21g	1%
Protein	21.57g	43%
Vitamin C	6.5mg	11%
Iron	0.2mg	1%
Calcium	96.6mg	10%

Amount Per 100 g
Calories	93.18 Kcal (390 kJ)
Calories from fat	40.27 Kcal
		% Daily Value*
Total Fat	4.47g	14%
Cholesterol	37.47mg	26%
Sodium	287.06mg	24%
Potassium	142.61mg	6%
Total Carbs	1.93g	1%
Sugars	0.4g	3%
Dietary Fiber	0.1g	1%
Protein	10.56g	43%
Vitamin C	3.2mg	11%
Iron	0.1mg	1%
Calcium	47.3mg	10%

* 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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