• prep: 5 min
  • cook: 0 hr
  • total: 5 min
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  • servings:
  • Ingredients

    • 1/4 c. extra-virgin olive oil
    • 4 filets flounder 
    • Kosher salt
    • Freshly ground black pepper
    • 1/2 c. freshly grated Parmesan 
    • 1/4 c. breadcrumbs
    • 4 cloves garlic, minced 
    • Juice and zest of 1 lemon

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 409 % Daily Value *
    • Total Fat: 18 g 27.15%
    • Saturated Fat: 4 g 18.68%
    • Trans Fat: 0 g %
    • Cholesterol: 9 mg 2.87%
    • Sodium: 260 mg 10.83%
    • Calcium: 374 mg 37.36%
    • Potassium: 602 mg 17.19%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.71%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 55 g %
    • Dietary Fiber: 5 g 21.96%
    • Sugar: 3 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 2.43%
    • Vitamin C 121.87%
    • Vitamin D 0.53%
    • * 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 - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables9
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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