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Baked Flounder Fillets With Fennel Crust

Healthycooking's picture
Ingredients
  Flounder fillets 2 Pound
  Fennel seed 1 Teaspoon
  Paprika 1 Teaspoon
  Toasted wheat germ 2 Tablespoon
  Seasoned dry bread crumbs 2⁄3 Cup (10.67 tbs)
  Egg/1/4 cup prepared egg substitute 1 , beaten with 3 tablespoons water
  Water 3 Tablespoon (For Beating The Egg)
  Vegetable oil 3 Tablespoon
  Scallions 4 , chopped
  Fennel 1 Cup (16 tbs), chopped
  Lemon wedges 4
Directions

Preheat the oven to 400° F.
Rinse the fillets and pat them dry on paper towels.
Crush the fennel seed in a mortar.
Mix the fennel seed, paprika, wheat germ, and crumbs on a sheet of wax paper.
Dip the flounder first in the egg, then in the crumbs.
In a baking pan that will fit the fish in one layer, mix the oil, scallions, and raw fennel.
Place the pan in the oven until the vegetables are sizzling but not brown.
Pushing the vegetables aside, turn the fillets once in the pan to oil both sides.
Spoon the vegetables under the fillets.
Bake for 15 to 20 minutes, until the fish flakes easily.
Garnish with sprigs of fennel hair, if desired, and serve with lemon wedges.

Recipe Summary

Cuisine: 
Oceanian
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Seafood
Interest: 
Healthy
Preparation Time: 
20 Minutes

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2397 Calories from Fat 1192

% Daily Value*

Total Fat 134 g206.5%

Saturated Fat 34.1 g170.7%

Trans Fat 0 g

Cholesterol 723.9 mg241.3%

Sodium 3591.5 mg149.6%

Total Carbohydrates 161 g53.6%

Dietary Fiber 51.4 g205.5%

Sugars 32.4 g

Protein 154 g308.3%

Vitamin A 73.9% Vitamin C 97.2%

Calcium 156.5% Iron 144.8%

*Based on a 2000 Calorie diet

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Baked Flounder Fillets With Fennel Crust Recipe