Crunchy Baked Flounder
20 mins (prep 5, cooking 15)
6 ingredients
4 servings
Coat flounder fillets in a mixture of panko breadcrumbs and Parmesan cheese for a quick and easy  fish dinner. If flounder is not available, you can use any other mild white fish fillets.

Categories:  5-ingredients-or-less , all-you , bake , fish , quick , quick~easy , main-dishes ,
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Serving Size (41.79 g)
Servings 4
Amount per Serving
Calories 157.91 Calories from Fat 89.46
% Daily Value *
Total Fat 9.94g 61.17%
Saturated Fat 5.9g 118.09%
Trans Fat 0.37g %
Cholesterol 23.85mg 31.8%
Sodium 146.43mg 24.41%
Total Carbohydrate 14.52g 19.35%
Dietary Fiber 0.8 g 12.78%
Sugars 1.51 g %
Protein 2.8g 22.4%
Vitamin A 277.5IU% Vitamin C 0.0mg%
Calcium 79.56mg% Iron 1.06mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
grated parmesan, flounder fillets, salt and pepper