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Parmesan-Herb Baked Flounder Recipe

Parmesan-Herb Baked Flounder Recipe

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Ingredients:

Serving

4 (6 oz) flounder fillets (each fillet should weigh 6-oz.)
1/3 cup grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tbsp minced green onions
1/4 cup dry breadcrumbs
1 tsp dried basil
1 tsp dried oregano
1/4 tsp salt
1/4 tsp pepper

Directions:

Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
Lightly coat fish with cooking spray.
Bake in a 400° oven for 10 minutes or until fish flakes easily.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	104.32 Kcal (437 kJ)
Calories from fat	52.1 Kcal
		% Daily Value*
Total Fat	5.79g	9%
Cholesterol	23.37mg	8%
Sodium	399.52mg	17%
Potassium	71.51mg	2%
Total Carbs	5.76g	2%
Sugars	1.1g	4%
Dietary Fiber	0.42g	2%
Protein	6.94g	14%
Vitamin C	0.4mg	1%
Iron	0.5mg	3%
Calcium	112.7mg	11%

Amount Per 100 g
Calories	150.5 Kcal (630 kJ)
Calories from fat	75.16 Kcal
		% Daily Value*
Total Fat	8.35g	9%
Cholesterol	33.72mg	8%
Sodium	576.39mg	17%
Potassium	103.17mg	2%
Total Carbs	8.31g	2%
Sugars	1.59g	4%
Dietary Fiber	0.6g	2%
Protein	10.01g	14%
Vitamin C	0.6mg	1%
Iron	0.8mg	3%
Calcium	162.5mg	11%

* 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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