Panko Covered Flounder

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 207.9
  • Total Fat: 4.0 g
  • Cholesterol: 77.1 mg
  • Sodium: 766.9 mg
  • Total Carbs: 12.8 g
  • Dietary Fiber: 1.0 g
  • Protein: 29.1 g

View full nutritional breakdown of Panko Covered Flounder calories by ingredient
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This dish is crunchy and delish. This dish is crunchy and delish.
Number of Servings: 2


    1/2 cup Bread Crumbs Panko
    1 tsp Paprika
    1/2 tsp Salt
    1/4 tsp Black Pepper
    2 Flounder fillets, 4 ounces each
    2 tsp bestlife buttery spread or any other lo-cal spread, melted.


Mix paprika, salt and pepper together.. Mix panko and buttery spread together. Dry flounder ;place flounder on baking sheet coated withe butter flavor cooking spray; sprinkle with seasoning mix and coat top of each fillet with 1/4 cup of bread crumb mixture.. Bake in 350 oven for about 6-8 minutes until crumbs turn golden and fish flakes. (You can basically flavor this with any seasonings you desire.) Makes 2 4-ounce servings.

Number of Servings: 2

Recipe submitted by SparkPeople user IOLA44.

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