Baked "Fried" Flounder Fillets
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Baked "Fried" Flounder Fillets calories by ingredient
Introduction
The times for this recipe were adapted for Flounder fillets using the recipe from the ehow.com article listed below and the same ingredients were used from JENNMARIE0830's "Fried" Chicken recipe.http://recipes.sparkpeo
ple.com/recipe-detail.asp?recipe=57151
8
How to Cook Flounder Fillets | eHow.com http://www.ehow.com/how_5461807_cook-floun
der-fillets.html#ixzz1TYXYLx6I
The times for this recipe were adapted for Flounder fillets using the recipe from the ehow.com article listed below and the same ingredients were used from JENNMARIE0830's "Fried" Chicken recipe.
http://recipes.sparkpeo
ple.com/recipe-detail.asp?recipe=57151
8
How to Cook Flounder Fillets | eHow.com http://www.ehow.com/how_5461807_cook-floun
der-fillets.html#ixzz1TYXYLx6I
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
Directions
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.