Baked "Fried" Flounder Fillets
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
* 1 lb. skinless flounder fillets* 1 cup Panko bread crumbs* 1/3 cup whole wheat flour* 1/2 cup liquid egg substitute (egg beaters)* Sea Salt & Pepper* Pam "no stick" spray* 11x9 baking sheet
1. Preheat Oven to 350 degrees fahrenheit.
2. Mix flour and seasoning in gallon size ziplock bag. Put the panko bread crumbs in a 2nd gallon size ziplock bag. In a bowl, put the egg substitute.
3. After patting the flounder dry, 1 at a time, place the flounder fillets in the flour/seasoning bag and shake to coat. Remove the chicken, shake off excess and dip into the egg substitute coating both sides. Again, shake off excess and place the chicken into the panko bread crumb bag and shake to coat.
4. Remove flounder, shaking off excess; and place onto a baking pan.
5. Cook at 350 for about 30 minutes. Adjust time to allow for the size of the flounder fillets.
Serving Size: makes four 4oz servings
Number of Servings: 4
Recipe submitted by SparkPeople user CASIPER.
2. Mix flour and seasoning in gallon size ziplock bag. Put the panko bread crumbs in a 2nd gallon size ziplock bag. In a bowl, put the egg substitute.
3. After patting the flounder dry, 1 at a time, place the flounder fillets in the flour/seasoning bag and shake to coat. Remove the chicken, shake off excess and dip into the egg substitute coating both sides. Again, shake off excess and place the chicken into the panko bread crumb bag and shake to coat.
4. Remove flounder, shaking off excess; and place onto a baking pan.
5. Cook at 350 for about 30 minutes. Adjust time to allow for the size of the flounder fillets.
Serving Size: makes four 4oz servings
Number of Servings: 4
Recipe submitted by SparkPeople user CASIPER.
Nutritional Info Amount Per Serving
- Calories: 236.5
- Total Fat: 2.2 g
- Cholesterol: 77.4 mg
- Sodium: 196.5 mg
- Total Carbs: 19.5 g
- Dietary Fiber: 1.2 g
- Protein: 33.2 g
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