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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 214.8
  • Total Fat: 8.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 432.9 mg
  • Total Carbs: 19.1 g
  • Dietary Fiber: 0.0 g
  • Protein: 21.2 g

View full nutritional breakdown of Rumbamel's Crispy Honey Flounder calories by ingredient
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Rumbamel's Crispy Honey Flounder

Submitted by: RUMBAMEL

Introduction

This was awesome the first time I made it before Sparkpeople, of course, I also use a bit of oil then. I will try tweeking it a bit and see if it turns out better. This was awesome the first time I made it before Sparkpeople, of course, I also use a bit of oil then. I will try tweeking it a bit and see if it turns out better.
Number of Servings: 4

Ingredients

    -16 oz (4 packages of 4 oz each of Ocean Eclipse Flounder) defrosted
    -1/6 c whole wheat flour
    -3/4 c crushed cracker, Whole Wheat Zesta (about 25)
    -1/4 t black pepper
    -1/4 t salt

    -1 large egg
    -1t honey

Directions

--Heat a nonstick skillet over medium heat while mixing the egg and honey in one shallow dish and the dry ingredients in another shallow dish.

--Dip the fish in the egg mix with one hand then coat it in the crumbs with the other hand. Put in the skillet and let cook about 3-4 minutes per side or until golden brown on each side and fish flakes.

--Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user RUMBAMEL.






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