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Servings:
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about
scaling
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Cook Time: |
12 mins |
Prep Time: |
8 mins |
Cook Method: |
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Cook Temp: |
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1. Preheat oven to 500°F. Thoroughly pat flounder dry with paper towels and set aside. Line a baking sheet with foil and spray with vegetable cooking spray.
2. Combine cornflake crumbs, chili powder, cumin, paprika, and onion powder in a mixing bowl and whisk until evenly blended.
3. Place fish on baking sheets and spray fish with vegetable cooking spray. Evenly sprinkle crumb mixture over fish, gently pressing it into the flesh.
4. Bake fish for 6 to 8 minutes or until cooked through — it should be opaque and flake easily. Using a spatula, transfer to a serving
platter. Garnish with lime quarters and, if using, cilantro. Serve immediately.
Nutrition Facts |
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Serving Size
(191g
)
|
|
Servings Per Container
4
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| Amount Per Serving |
| Calories 169 |
Calories from Fat 19 |
| |
% Daily Value * |
| Total Fat 2.1g |
3% |
| Saturated Fat 0g |
2% |
| Trans Fat 0g |
|
| Cholesterol 82mg |
27% |
| Sodium 152mg |
6% |
| Total Carbohydrate 4g |
1% |
| Dietary Fiber 1g |
3% |
| Sugars 0g |
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| Protein 32g |
|
| Vitamin A 9% |
Vitamin C 15% |
| Calcium 3% |
Iron 7% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
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|
1 1/2 lb |
Flounder fillets, fresh |
|
4 tsp |
cornflake crumbs |
|
2 tsp |
Chili powder |
|
1/2 tsp |
Ground cumin |
|
1/2 tsp |
Paprika |
|
1/2 tsp |
Onion powder |
|
1 ea |
Lime, quartered |
|
2 Tbs |
Finely chopped fresh cilantro |
|
