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Baked Flounder Au Gratin
- prep: 5 min
- cook: 15 min
- total: 20 min
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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
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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