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    You are in: Home / Recipes / Parmesan-Herb Baked Flounder Recipe
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    Parmesan-Herb Baked Flounder

    Total Time:

    Prep Time:

    Cook Time:

    30 mins

    20 mins

    10 mins

    ratherbeswimmin''s Note:

    From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.

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    Units: US | Metric


    1. 1
      Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
    2. 2
      In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
    3. 3
      Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
    4. 4
      Lightly coat fish with cooking spray.
    5. 5
      Bake in a 400° oven for 10 minutes or until fish flakes easily.

    Ratings & Reviews:

    • on January 22, 2014


      This recipe was a big hit! The few changes I made were to eliminate the extra salt, and add 2 cloves of garlic (pressed) and a couple of Tablespoons of fresh flat parsley... then a drizzle of fresh lemon juice right before serving it. My husband is on a diet and found this to be a very tasty, low calorie way to eat his favorite fish. We'll definitely make it again.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on January 02, 2014


      Really, really good. I subbed Italian bread crumbs for the plain bread crumbs plus spices. I will make this again!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 27, 2013


      Fast, easy and yummy. I added a small minced poblano to the chopped green onion and it was smokin' !!

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (22)


    Nutritional Facts for Parmesan-Herb Baked Flounder

    Serving Size: 1 (189 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 184.2
    Calories from Fat 54
    Total Fat 6.0 g
    Saturated Fat 2.2 g
    Cholesterol 84.0 mg
    Sodium 827.1 mg
    Total Carbohydrate 5.7 g
    Dietary Fiber 0.5 g
    Sugars 0.5 g
    Protein 25.3 g

    The following items or measurements are not included:

    low-fat mayonnaise

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