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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (265g) Recipe makes 4 servings |
||
| Calories 235 | ||
| Calories from Fat 50 | (21%) | |
| Amount Per Serving | %DV | |
| Total Fat 5.6g | 8% | |
| Saturated Fat 2.5g | 12% | |
| Monounsaturated Fat 1.3g | ||
| Polyunsaturated Fat 0.9g | ||
| Trans Fat 0.0g | ||
| Cholesterol 116mg | 38% | |
| Sodium 204mg | 8% | |
| Potassium 831mg | 23% | |
| Total Carbohydrate 0.9g | 0% | |
| Dietary Fiber 0.1g | 0% | |
| Sugars 0.4g | ||
| Protein 42.8g | 85% | |
Ingredients
- 1 tablespoon butter
- 3 tablespoons onions, chopped
- Italian seasoned breadcrumbs
- parmesan cheese
- 1 teaspoon lemon juice
- 2 lbs flounder fillets
- salt
- pepper
Directions
1
Melt butter in a pan and cook onion for 2 minutes or until soft.2
Place fish fillets in a baking dish sprayed with cooking oil. Pour melted butter with onions over the fish.3
Sprinkle fish with Italian bread crumbs and Parmesan cheese.4
Top with lemon juice, salt and pepper.5
Bake for 15-20 minutes in 375 degree oven until fish is flaky and fully cooked.
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Featured Reviews for This Recipe
From: gram3
On Apr 3, 2008
I found this to be a very simple and tasty dish. This is a good way to get someone that is not crazy about fish to try it. The only thing I was not sure of was the calorie count since the recipe did not specify how much parmesan cheese or breadcrumbs to use. I still think it had to be healthier than frying.
From: Natalia 3
On Apr 24, 2006
What a great, easy recipe! The toppings complimented my Orange Roughy fillets very well. I just made one little change and used whole wheat breadcrumbs. I seasoned them a bit with thyme, oregano and crushed red pepper. Had to cook a bit longer because the fillets were thick. Thanks so much - I'll be making this again!
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