Pecan Crusted Flounder Recipe

Published on
By : dLife Editors

Moist and delicious baked flounder with Creole seasoned pecans.

Summary

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Cook time: 15 Minutes
Prep time: 15 Minutes
Idle time:
Level Easy
Servings: People
Unit:
4g
Carbs
1.5g
Sat. fat
1g
Fibers
177mg
Sodium
13g
Protein
170kcal
Calories
4g
Carbs
1.5g
Sat. fat
1g
Fibers
177mg
Sodium
13g
Protein
170kcal
Calories

Ingredients

  • 1/4 cup whole wheat bread crumbs
  • 3 tbsp chopped pecans
  • 1 tsp Creole seasoning
  • 1/4 tsp salt
  • 1 lb flounder fillet
  • 2 tbsp Mayonnaise
  • 1/2 tsp Fresh Lemon Juice
  • Cooking Spray

Instructions

  1. Preheat oven to 450°F.
  2. In a food processor, fitted with a steel blade, grind pecans. Add whole wheat bread crumbs and Creole seasoning. Pulse until mixed.
  3. Coat baking sheet with cooking spray. Arrange fish on baking sheet.
  4. In a small bowl, mix mayonnaise and lemon juice. Brush mixture on top of fish.
  5. Sprinkle crumb mixture evenly on top of fish, one side only.
  6. Lightly coat bread crumbs with cooking spray.
  7. Bake until internal temperature reaches 145°F, about 15 minutes.

Additional information

Nutrition Facts
Pecan Crusted Flounder Recipe
Amount Per Serving
Calories 170
% Daily Value*
Sodium 177mg 7%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 13g 26%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Pecan Crusted Flounder Recipe
Amount Per Serving
Calories 170
% Daily Value*
Sodium 177mg 7%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 13g 26%
* Percent Daily Values are based on a 2000 calorie diet.

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