Cheesy Italian Flounder

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 313.5
  • Total Fat: 5.5 g
  • Cholesterol: 172.7 mg
  • Sodium: 352.4 mg
  • Total Carbs: 1.4 g
  • Dietary Fiber: 0.6 g
  • Protein: 63.6 g

View full nutritional breakdown of Cheesy Italian Flounder calories by ingredient
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This recipe will give your otherwise bland flounder a little This recipe will give your otherwise bland flounder a little
Number of Servings: 4


    8 flounder fillet
    1 tsp Rosemary, dried
    1 tsp Oregano, ground
    1 tsp Basil
    1 tsp Thyme, ground
    1 tsp Garlic powder
    8 tsp Kraft Parmesan Cheese


Preheat oven to 425°. Mix rosemary, oregano, basil, thyme, garlic powder, and Kraft parmesan cheese in a bowl. Spray cookie sheet with non-stick cooking spray (I use Crisco). When oven has finished pre-heating place flounder fillets on sprayed cookie sheet and top with cheese/herb mixture. Bake on 425° for 10-12 minutes or until fillets flake easily with fork.

Makes 4 two fillet servings.

Number of Servings: 4

Recipe submitted by SparkPeople user BEATLEBANDAIDE.

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Member Ratings For This Recipe

  • thanks - 7/29/17

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  • Maybe it was the fish (frozen wild caught flounder from Walmart), but this was a HUGE thumbs down! The fish was way too soft and oily. Tried broiling for a few to add firmness. I tossed out 6 pieces of fish. I am going to try this again but using tilapia instead and will be sure to post results - 1/9/13

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  • A little much on the Parma cheese, makes it kinda salty. Otherwise is a great meal. - 2/28/12

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  • I loved it. So easy and quick to make. - 9/17/11

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  • This was easy to make but I think it would be better with more of the garlic powder and less of the other ingredients. Still, it was pretty tasty. - 9/15/10

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