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Nutrition Facts

  Servings Per Recipe: 6
  Serving Size: 1 serving

Amount Per Serving
  Calories 315.5
  Total Fat 16.8 g
      Saturated Fat 3.3 g
      Polyunsaturated Fat 4.5 g
      Monounsaturated Fat 7.8 g
  Cholesterol 121.8 mg
  Sodium 197.3 mg
  Potassium 503.1 mg
  Total Carbohydrate 7.5 g
      Dietary Fiber 0.6 g
      Sugars 0.6 g
  Protein 32.4 g
  Vitamin A 5.6 %
  Vitamin B-12 61.9 %
  Vitamin B-6 25.1 %
  Vitamin C 3.5 %
  Vitamin D 2.9 %
  Vitamin E 25.2 %
  Calcium 4.1 %
  Copper 3.2 %
  Folate 9.9 %
  Iron 15.9 %
  Magnesium 20.0 %
  Manganese 13.7 %
  Niacin 20.0 %
  Pantothenic Acid     8.9 %
  Phosphorus     39.3 %
  Riboflavin 19.0 %
  Selenium 111.6 %
  Thiamin 14.0 %
  Zinc 7.0 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Golden Coconut Flounder

View the full Golden Coconut Flounder Recipe & Instructions
Submitted by: CUPATEA1
TAGS:  Fish | Dinner | Fish Dinner |

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Golden Coconut Flounder

149 calories of Flounder (fish), (1 fillet)

116 calories of Canola Oil, (0.06 cup)

28 calories of Coconut, sweetened, (0.08 cup)

17 calories of Kellogg's Corn Flakes Cereal, (0.17 cup (1 serving))

12 calories of Egg, fresh, whole, raw, (0.17 large)

2 calories of Parsley, dried, (0.67 tbsp)


Nutrition & Calorie Comments  

Instead of egg, I dredged the flounder in lite coconut milk and I added some sliced almonds & sea salt to the coconut,parsley,corn flake mixture. Only thing I would do differently is do bake it in the oven on parchment paper because my breading came off when I flipped it. Great taste though! Submitted by:
NURSEHOWE

(2/8/14)
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a new favorite, this was a quick easy recipie. To cut down on the fat, I sprayed a baking sheet and placed the fish on there sprinkling the remaining crumbs over top and baked for 15 min until golden. It was wonderful! Thanks! Submitted by:
VNORMAND

(8/11/09)
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I'm gonna try this, but I've got tilapa and fiber one at home so I'll substitute those things. I'll let you know! Submitted by:
STEPH2003

(10/1/07)
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