Photo: Ernest Porzi
Estimated Nutrition (whole recipe, rough)
726
Calories
22g
Protein
22g
Fat
109g
Carbs
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large flounder (about 2 lbs)
- salt (optional)
- juice from 1 lemon
- ¼ cup dried breadcrumbs
- ¼ cup shredded reduced-fat cheddar cheese
- 3 tbsp reduced-fat margarine
- ½ cup minced onion
Directions
1
To help save on time, have your fish market remove the scaled, insides, head and tail from the fish before bringing it home to cook.
2
Heat the oven to 375°F.
3
Sprinkle salt (optional) and lemon juice on the flounder and lay in a non-stick baking pan.
4
Cover the flounder with breadcrumbs, cheese, small lumps of margarine, and onion.
5
Bake in the oven for 35 – 45 minutes or until fish flakes easily.
6
Baste the flounder from time to time to keep moist.
Recipe sourced from
fandom