Baked Flounder with Lemon, Parsley & Cracker Crumbs


  • 15 oz Flounder or Sole fillets (cut into 2 equal pieces)
  • 1⁄4 c Lemon Juice (fresh)
  • 4 t Olive Oil
  • 4 T Cracker Crumbs (Plain dried MF)
  • 1⁄4 t salt
  • 1⁄4 t Ground White Pepper
  • 1⁄2 c Parsley (Fresh flat-leaf, minced)


Use the freshest fish you can find. Besides flounder or sole, red snapper, catfish, and trout are also good choices.
Preheat the oven to 350o F. Spray a 13 x 9” baking dish with nonstick cooking spray. Place the fillets, skin-side down, in the baking dish. Sprinkle them evenly with the lemon juice. Brush each fillet with 1 teas. oil. In a small bowl, combine the cracker crumbs, salt and pepper; sprinkle evenly over the fillets. Bake the fillets 15 minutes, until the fish is opaque and flakes easily when tested with a fork. Sprinkle with minced parsley and serve.


Serves 2

PER SERVING: 170 Calories, 6 g Total Fat, 1 g Saturated Fat, 51 mg Cholesterol, 278 mg Sodium, 6 g Total Carbohydrate, 1 g Dietary Fiber,21 g Protein, 45 mg Calcium


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