By Nicole Duncan
Parmesan Crusted Flounder
9 steps
Prep:5minCook:6min
Serve with fingerling potatoes & frozen veggies.
Updated at: Thu, 17 Aug 2023 13:48:28 GMT
Nutrition balance score
Good
Glycemic Index
52
Low
Glycemic Load
4
Low
Nutrition per serving
Calories306 kcal (15%)
Total Fat15.9 g (23%)
Carbs8.3 g (3%)
Sugars1 g (1%)
Protein30.5 g (61%)
Sodium833.6 mg (42%)
Fiber1 g (4%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Combine first 4 ingredients in a shallow dish; place eggs in another shallow dish.
Step 2
Rinse fillets; pat dry with paper towels.
Step 3
Dip fillets in egg; dredge in panko mixture.
Step 4
Heat a large nonstick skillet over medium heat.
Step 5
Add 1 tablespoon oil; swirl to coat.
Step 6
Add half of fillets to pan; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork.
Step 7
Wipe pan with paper towels.
Step 8
Repeat procedure with remaining oil and fillets.
Step 9
Serve with lemon wedges.
Notes
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