⏱ 25 min totalBaked flounder with Parmesan Crumbs
Per 1 serving · 219 g · 7 ingredients
of a 2,000 cal day
- Protein27g29% of calories
- Carbs5.7g6% of calories
- Fat27g65% of calories
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Baked flounder with Parmesan Crumbs (219 g) has 375 calories, with 27 g of protein, 5.7 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (54% DV), Vitamin D (34% DV) and Vitamin B12 (93% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 114%, 60% and 41% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Vitamin D34%
- Vitamin B1293%
- Choline21%
- Calcium21%
- Phosphorus80%
Good source of
10–19% of the daily value
- Vitamin A18%
- Vitamin E16%
- Riboflavin (B2)10%
- Niacin13%
- Vitamin B615%
- Magnesium10%
Watch
20%+ of the daily value
- Sodium114%
- Saturated fat60%
- Cholesterol41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Flatfish- 🥄¼ tbsp Salt
½ tsp Black pepper
³⁄₁₆ cup Parmesan cheese
½ tbsp Breadcrumbs
1 tbsp Butter
½ tbsp Olive oil
Directions
- 1
Heat the oven to 425°F. Pat the flounder dry, then arrange in a single layer in a lightly oiled baking dish. Season evenly with the salt and pepper.
- 2
Melt the butter (in a small oven-safe dish in the preheating oven or gently on the stove/microwave). In a bowl, combine the Parmesan, bread crumbs, melted butter, and olive oil until evenly moistened.
- 3
Spoon the mixture over the fish and gently press so it adheres. Bake until the fish flakes easily and the topping is golden brown, about 15 minutes. Let rest 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (219 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 164 μg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 5 μg | 34% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 14 μg | 3% |
| Vitamin B12 | 2 μg | 93% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 116 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 211 mg | 21% |
| Iron | 1 mg | 9% |
| Potassium | 330 mg | 7% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 557 mg | 80% |
| Zinc | 1 mg | 13% |
| Copper | 0 mg | 5% |
| Manganese | 0.2 mg | 9% |
| Selenium | 53 μg | 96% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 39 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 375 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Baked flounder with Parmesan Crumbs?
One serving of Baked flounder with Parmesan Crumbs (1 serving) has 375 calories, which works out to 172 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Baked flounder with Parmesan Crumbs high in protein?
It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Baked flounder with Parmesan Crumbs keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Baked flounder with Parmesan Crumbs?
2612 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Baked flounder with Parmesan Crumbs?
0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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