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Parmesan-Pesto Crusted Flounder Recipe

Parmesan-Pesto Crusted Flounder Recipe

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Ingredients:

Serving

1 -1 1/2 lb flounder fillets
1 tbsp pesto sauce
1/4 cup parmesan cheese , freshly grated the boxed stuff is awful
1 cup breadcrumbs, i use the italian style
1 garlic clove, minced very fine
1 shallot, minced very fine
1 tbsp extra virgin olive oil
pam cooking spray

Directions:

Combine the bread crumbs and parmesan cheese and set aside.
Saute the garlic and shallot until translucent in the olive oil, and add to bread crumbs and parmesan mixture.
Spray fillets lightly with pam on one side, turn over and spread a thin layer of pesto on other side.
Press the bread crumb mixture gently onto the fillets (both sides).
Broil in oven for about 3-4 minutes each side, or until fish flakes easily and crumb mixture is golden.
Serve with Honey Balsamic Portabello Mushroom Sauce and enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	532.78 Kcal (2231 kJ)
Calories from fat	205.19 Kcal
		% Daily Value*
Total Fat	22.8g	35%
Cholesterol	143.15mg	48%
Sodium	1420.29mg	59%
Potassium	675.34mg	14%
Total Carbs	32.07g	11%
Sugars	7.04g	28%
Dietary Fiber	3.01g	12%
Protein	46.14g	92%
Vitamin C	5.3mg	9%
Iron	1.9mg	11%
Calcium	386.5mg	39%

Amount Per 100 g
Calories	108.37 Kcal (454 kJ)
Calories from fat	41.74 Kcal
		% Daily Value*
Total Fat	4.64g	35%
Cholesterol	29.12mg	48%
Sodium	288.9mg	59%
Potassium	137.37mg	14%
Total Carbs	6.52g	11%
Sugars	1.43g	28%
Dietary Fiber	0.61g	12%
Protein	9.39g	92%
Vitamin C	1.1mg	9%
Iron	0.4mg	11%
Calcium	78.6mg	39%

* 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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