This is a nice light meal, with just enough crunch from the tasty Panko crust. I like to serve this with roasted vegetables, wild rice and a fresh lemon wedge on the side.
Preheat oven to 350 deg F.
Using a shallow plate, spread out panko crumbs and season them with salt & pepper, to taste. Mix well. Rub butter over both sides of flounder filets to moisten. Roll each flounder filet in the crumbs, pressing down to help the crumbs adhere to the filets.
Bake in oven for 10-15 minutes or just until starting to turn golden and fish is flaky. Serve immediately. Garnish with fresh chives and a lemon wedge, if desired.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|
||
Serving Size: 1 Serving (233g) | ||
Recipe Makes: 4 | ||
|
||
Calories: 459 | ||
Calories from Fat: 329 (72%) | ||
|
||
Amt Per Serving | % DV | |
|
||
Total Fat 36.6g | 49 % | |
Saturated Fat 22.4g | 112 % | |
Monounsaturated Fat 9.3g | ||
Polyunsanturated Fat 1.9g | ||
Cholesterol 169.8mg | 52 % | |
Sodium 176.3mg | 6 % | |
Potassium 640mg | 17 % | |
Total Carbohydrate 2.9g | 1 % | |
Dietary Fiber 1.3g | 5 % | |
Sugars, other 1.7g | ||
Protein 31.4g | 45 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 459
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
What would you serve with this? Link in another recipe.