Panko and Parmesan Crusted Flounder
Panko and Parmesan Crusted Flounder
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  • prep: 10 min
  • cook: 18 min
  • total: 28 min
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  • servings:
  • Summary

    Oven baked flounder breaded with panko bread crumbs and parmesan

    Ingredients

    • 4 flounder filets
    • 1 cup panko bread crumbs
    • ½ cup parmesan cheese
    • ¼ tsp dried thyme
    • salt and pepper to taste
    • lemon

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 1040 % Daily Value *
    • Total Fat: 32 g 48.66%
    • Saturated Fat: 11 g 55.53%
    • Trans Fat: 0 g %
    • Cholesterol: 443 mg 147.55%
    • Sodium: 3847 mg 160.31%
    • Calcium: 636 mg 63.62%
    • Potassium: 1543 mg 44.08%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 30.81%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 50 g %
    • Dietary Fiber: 3 g 13.9%
    • Sugar: 5 g
    • Protein: 133 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 3 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 14.29%
    • Vitamin C 25.42%
    • Vitamin D 258.38%
    • * 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 - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat18
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total24 oz-eq

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