By Key-Si Ling
Flounder, oven-baked
9 steps
Prep:10minCook:20min
Updated at: Thu, 17 Aug 2023 05:10:22 GMT
Nutrition balance score
Good
Glycemic Index
57
Moderate
Glycemic Load
6
Low
Nutrition per serving
Calories303.1 kcal (15%)
Total Fat15.8 g (23%)
Carbs9.7 g (4%)
Sugars1 g (1%)
Protein29.7 g (59%)
Sodium1323.9 mg (66%)
Fiber1.4 g (5%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Prepare fish-rub in a bowl (salt, pepper, crushed peppers, garlic powder, paprika, oregano)
Step 2
Dry the fish
Step 3
Oil both sides of the fish
Step 4
Put rub on the fish when it's already on the baking tray.
Step 5
In a second bowl mix breadcrumbs, olive oil, parsley
Step 6
Rub that on the fish
Step 7
Into the oven at bottom heat for 10 minutes at 170°c
Step 8
Switch to bottom + upper heat for 10 more minutes
Step 9
Serve with a splash of lemon juice
Notes
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Crispy
Delicious
Easy
Fresh
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