Baked flounder with Parmesan Crumbs

Baked flounder with Parmesan Crumbs
Fat 65% Protein 28%
Percent Calories

1 serving of baked flounder with parmesan crumbs contains 371 Calories. The macronutrient breakdown is 6% carbs, 65% fat, and 28% protein. This is a good source of protein (47% of your Daily Value), potassium (7% of your Daily Value), and calcium (21% of your Daily Value).

4 servings
Prep Time
10 minutes
Cook Time
15 minutes



  1. Preheat the oven to 425°. In a large baking dish, season the fish fillets with salt and pepper. Mix the Parmesan with the bread crumbs, melted butter and olive oil and sprinkle over the fillets. Bake for 15 minutes, or until the fish is cooked and the topping is golden. Let stand for 5 minutes before serving

Nutrition Facts

For 1 serving of baked flounder with parmesan crumbs (212g)

Nutrient Value %DV
Calories 371
Fats 27g 34%
Saturated fats 12g 59%
Trans fats 1g
Cholesterol 120mg 40%
Sodium 2617mg 114%
Carbs 6g 2%
Net carbs 5g
Fiber 0.5g 2%
Sugar 0.2g
Protein 26g
Calcium 210mg 21%
Iron 1mg 9%
Potassium 321mg 7%
Vitamin D 5μg 32%
Vitamins and Minerals
Alpha carotene 0.1μg
Beta carotene 44μg
Caffeine 0mg
Choline 112mg 20%
Copper 0mg 5%
Fluoride 1μg
Folate (B9) 14μg 4%
Lycopene 0.2μg
Magnesium 40mg 9%
Manganese 0.2mg 9%
Niacin 2mg 12%
Pantothenic acid 0.4mg 9%
Phosphorus 540mg 77%
Retinol 159μg
Riboflavin (B2) 0.1mg 10%
Selenium 51μg 93%
Theobromine 0mg
Thiamine 0.1mg 7%
Vitamin A IU 604IU
Vitamin A 163μg 18%
Vitamin B12 2μg 89%
Vitamin B6 0.2mg 15%
Vitamin C 0.1mg 0.1%
Vitamin D IU 197IU
Vitamin D2 0μg
Vitamin D3 5μg
Vitamin E 2mg 16%
Vitamin K 9μg 7%
Zinc 1mg 13%
Sugar 0.2g
Sucrose 0g
Glucose 0.1g
Fructose 0.1g
Lactose 0g
Maltose 0.1g
Galactose 0g
Starch 2g
Saturated fats 12g 59%
Monounsaturated fats 10g
Polyunsaturated fats 2g
Trans fats 1g
Fatty Acids
Total omega 3 1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.2g
Eicosapentaenoic Acid (EPA) 0.2g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 3g
Cystine 0.3g
Glutamic acid 5g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 3g
Methionine 1g
Phenylalanine 1g
Proline 2g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

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