4.7 from 9 votes
Pecan Crusted Baked Flounder Recipe
This delightful recipe is easy to follow and perfect for any occasion.
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings:
4
Calories:
863 kcal
Course:
Main Course, Others
Cuisine:
American
Ingredients
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- 1 cup pecans chopped
- 4 flounder filets
- 2 egg
- 1 Tablespoon neutral cooking oil generic cooking oil
- black pepper to taste
- salt to taste
Instructions
- Heat oven to 350 degrees.
- Put the pecans on a cookie sheet and bake for about 5 minutes until they are toasted. Then chop the nuts and put them on a plate.
- Put 1 T of oil on the cookie sheet.
- Sprinkle the flounder with salt and pepper if desired. Then whisk the eggs in a small bowl.
- Dip the fish in the eggs, then dip them in the nuts and place them on the baking sheet.
- Bake for about 10 minutes until the fish flakes.
Cup of Yum
Nutrition Information
Calories
863kcal
(43%)
Carbohydrates
4g
(1%)
Protein
117g
(234%)
Fat
41g
(63%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
10g
(59%)
Monounsaturated Fat
18g
(90%)
Trans Fat
0.1g
(5%)
Cholesterol
487mg
(162%)
Sodium
760mg
(32%)
Potassium
1572mg
(33%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
430IU
(9%)
Vitamin C
0.3mg
(0%)
Calcium
219mg
(22%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 863
% Daily Value*
| Calories | 863kcal | 43% |
| Carbohydrates | 4g | 1% |
| Protein | 117g | 234% |
| Fat | 41g | 63% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 10g | 59% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 487mg | 162% |
| Sodium | 760mg | 32% |
| Potassium | 1572mg | 33% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 430IU | 9% |
| Vitamin C | 0.3mg | 0% |
| Calcium | 219mg | 22% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.