• prep: 5 min
  • cook: 15 min
  • total: 20 min
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  • servings:
  • Summary

    This delicious crispy + flaky baked flounder is the perfect weeknight meal. It's light, substantial and ready in 20 minutes.

    Ingredients

    • 4 flounder fillets
    • 1/4 cup butter, melted (divided)
    • 1 cup of panko bread crumbs
    • 2/3 cup of fresh grated Parmigiano Reggiano Cheese
    • 1/2 teaspoon of kosher salt
    • Ground black pepper to taste
    • 1 teaspoon of dried thyme
    • Fresh parsley, chopped

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2484 % Daily Value *
    • Total Fat: 112 g 171.6%
    • Saturated Fat: 54 g 271.75%
    • Trans Fat: 2 g %
    • Cholesterol: 1010 mg 336.7%
    • Sodium: 7453 mg 310.54%
    • Calcium: 1718 mg 171.82%
    • Potassium: 4488 mg 128.22%
    • Magnesium: 0 mg 0%
    • Iron: 18 mg 101.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 116 g %
    • Dietary Fiber: 32 g 128.88%
    • Sugar: 7 g
    • Protein: 263 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 6 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 68.18%
    • Vitamin C 0.83%
    • Vitamin D 517.08%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat14
    • Exchange - Fruit4
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat35
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy2 c
    • MyPlate - Protein Total48 oz-eq

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