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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (217g) Recipe makes 4 servings |
||
| Calories 445 | ||
| Calories from Fat 236 | (53%) | |
| Amount Per Serving | %DV | |
| Total Fat 26.3g | 40% | |
| Saturated Fat 12.1g | 60% | |
| Monounsaturated Fat 10.0g | ||
| Polyunsaturated Fat 2.2g | ||
| Trans Fat 0.0g | ||
| Cholesterol 125mg | 41% | |
| Sodium 599mg | 24% | |
| Potassium 647mg | 18% | |
| Total Carbohydrate 10.8g | 3% | |
| Dietary Fiber 0.7g | 2% | |
| Sugars 1.0g | ||
| Protein 39.9g | 79% | |
Ingredients
- 4 flounder fillets, appx 2 lbs
- 1 garlic clove, minced
- 3/4 cup parmesan cheese, grated fine
- 1/2 cup plain breadcrumbs
- 1/4 teaspoon basil, minced
- 1/4 teaspoon oregano, minced
- 1/4 teaspoon thyme, minced
- 1 teaspoon parsley, minced
- 4 tablespoons butter, melt
- 2 tablespoons olive oil
Directions
1
Preheat oven at 425.2
Lay out fish fillets, in single layer, in greased baking dish. Set aside.3
In a bowl combine garlic, parmesean, breadcrumbs, basil, oregano and parsley. Mix together well.4
Add melted butter and olive oil to crumb mixture and combine well. It will become mealy.5
Sprinkle crumbs all ontop of each fish fillet.6
Bake for 12-15 minutes, until fish is cooked and topping is golden in color.7
Remove from oven and let set for 5 minutes.8
Serve.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Freshwater > Whitefish
- Main Ingredient > Seafood > Fish > Saltwater > Sole & Flounder
- Cuisine > North American > United States
- Preparation > Time to Make > < 60 mins
- Dietary > High in... > High Protein
- Dietary > Low in... > Reduced Carbs
Featured Reviews for This Recipe
From: Chef #831963
On Aug 16, 2008
Great recipe with lots of flavor and was easy to make. The fish just melted in your mouth. I made this recipe with a few changes. I added chopped red onion and drizzled lemon juice on top before baking. I also sprayed with Pam so it would brown nicely. Thanks for sharing
From: Buddybearr
On Jul 17, 2008
Wonderful taste-filled recipe with lots of spices and herbs. I made several changes though, Did not see need for butter and olive oil as i didnt think crumbs would adhere properly and could be make it more nutritious. To do this, I made the following changes 1)Dredged the fish with whole wheat flour, then 2)Dipped the fish in egg beaters, then 3) Pressed fish into coating mix It came out just delicious and crumb mixture stayed on beautifully I also sprayed top of fish with some butter spray and olive oil spray to make it crunchier on top. .
From: Dr. Jenny
On Dec 31, 2007
DH and I have had this several times now--we love it! It is really simple to prepare and has excellent flavor. The only modification I made was to increase the garlic to 3 cloves, as a matter of personal preference. I thought the herb combination really comes together nicely in this dish. Thank you for posting this. We will continue to make and enjoy it!
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