Breaded Flounder- GF By Keith
This if frozen flounder from SAMs. It's thin, defrosts quickly, and fries in about 5 min
Defrost 4 pcs flounder. Dry with paper towels.
Mix together bread crumbs, seasoning, Parmesan cheese
Paint on miracle whip, roll in bread crumb mixture, then straight into hot oil.
Fry 1-1/2 - 2 min per side, until golden brown, and fish I flakes easily.
* gluten free bread crumbs can be purchased at Hy Vee, or made from gluten free rice or corn chex.
Simply add chex to blender in small batches, not over 1/2 full, and pulse blender until you get fine crumbs.
Save in jar, or zip lock bags. 1 box of chex = slightly more than 1 qt crumbs.
Corn chex will produce a crispier coating than rice, but a blend makes a nice coating too.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (440g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 3837 | ||
Calories from Fat: 3837 (100%) | ||
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Amt Per Serving | % DV | |
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Total Fat 433.5g | 578 % | |
Saturated Fat 56.2g | 281 % | |
Monounsaturated Fat 119.1g | ||
Polyunsanturated Fat 236.2g | ||
Cholesterol 2.1mg | 1 % | |
Sodium 65.7mg | 2 % | |
Potassium 1.8mg | 0 % | |
Total Carbohydrate 1.2g | 0 % | |
Dietary Fiber 0g | 0 % | |
Sugars, other 1.1g | ||
Protein 0g | 0 % | |
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: 3837
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