Sunflower Seed Crusted Flounder

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 316.8
  • Total Fat: 8.8 g
  • Cholesterol: 77.1 mg
  • Sodium: 216.3 mg
  • Total Carbs: 21.9 g
  • Dietary Fiber: 2.5 g
  • Protein: 36.5 g

View full nutritional breakdown of Sunflower Seed Crusted Flounder calories by ingredient
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Number of Servings: 2


    2 large egg whites
    1/2 tsp black pepper
    1/2 tsp grated lemon rind
    1/2 C. plain Panko
    3 T. unsalted Sunflower seeds
    2 (4 oz) flounder fillets
    Cooking Spray


1. Preheat oven to 475F. Place baking pan in oven while preheating.
2. Combine egg whites, pepper, lemon rind in medium bowl; stir with whisk until foamy. Combine panko and sunflower seeds in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fillets on wire rack; let stand 10 minutes.
3. Remove pan from oven; coat with cooking spray. Coat fillets with cooking spray; place on pan. Bake 475F for 10 minutes or desired degree of doneness. Yield: 2 servings

Serving Size: Makes 2 4-oz servings

Number of Servings: 2

Recipe submitted by SparkPeople user PLUMBER430.

TAGS:  Fish | Dinner | Fish Dinner |

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