Crunchy Oven Fried Flounder Recipe
Servings: 4
Ingredients
- 1 lb flounder fillets (or possibly other lean fish fillets)
- 1/3 c. lowfat sour cream
- 1 Tbsp. lemon Juice
- 1/2 tsp chili pwdr
- 3/4 c. finely-crushed corn chips
- 2 Tbsp. margarine or possibly butter melted
Directions
- Move oven rack to slightly above the middle position of oven. Heat oven to 500 degrees. Grease rectangular baking dish, 13 by 9 by 2 inches. If fish fillets are large, cut into 4 serving pcs; pat dry. Mix lowfat sour cream, lemon juice, and chili pwdr.
- Dip fish into lowfat sour cream mix; coat with chips. Place in baking dish. Pour margarine over fish.
- Bake uncovered 10 to 12 min or possibly till fish flakes easily with fork.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 188g | |
| Recipe makes 4 servings | |
| Calories 422 | |
| Calories from Fat 207 | 49% |
| Total Fat 23.44g | 29% |
| Saturated Fat 5.2g | 21% |
| Trans Fat 1.32g | |
| Cholesterol 64mg | 21% |
| Sodium 450mg | 19% |
| Potassium 508mg | 15% |
| Total Carbs 29.06g | 8% |
| Dietary Fiber 2.5g | 8% |
| Sugars 1.3g | 1% |
| Protein 24.5g | 39% |
