Breaded Flounder Fillets

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 218.2
  • Total Fat: 4.6 g
  • Cholesterol: 89.1 mg
  • Sodium: 865.7 mg
  • Total Carbs: 2.0 g
  • Dietary Fiber: 0.5 g
  • Protein: 39.8 g

View full nutritional breakdown of Breaded Flounder Fillets calories by ingredient
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Breaded Flounder Fillets Breaded Flounder Fillets
Number of Servings: 4


    1/2 cup all-purpose flour
    1 box jiffy corn mix
    1 teaspoon salt
    1/2 teaspoon paprika
    1/2 teaspoon pepper
    1 C egg beaters
    1/4 cup fat-free milk
    4 (6 ounce) fillets flounder or any white fish
    1 tablespoon grated Parmesan cheese


In a shallow bowl, combine the flour, corn mix, salt, paprika and pepper. In another shallow bowl, beat eggs and milk. Coat fish with cornmeal mixture, then dip into egg white mixture. Coat fish again in cornmeal mixture. In a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray, arrange fish in a single layer. Sprinkle with Parmesan cheese and any remaining breading. Bake, uncovered, at 425 degrees F for 8-10 minutes or until fish flakes easily with a fork.

Nutritional Analysis: One fillet equals 236 calories, 3 g fat (1 g saturated fat), 83 mg cholesterol, 789 mg sodium, 14 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 very lean meat, 1 starch.

Number of Servings: 4

Recipe submitted by SparkPeople user OLSONICE.

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