Fish

Panko Covered Flounder is for Dinner.

Panko Covered Flounder takes several minutes to prepare.

Panko Covered Flounder takes several minutes to cook.

Panko Covered Flounder makes 2 servings.

The ingredients for Panko Covered Flounder are:

1/2 cup Bread Crumbs Panko
1 tsp Paprika
1/2 tsp Salt
1/4 tsp Black Pepper
2 Flounder fillets, 4 ounces each
2 tsp bestlife buttery spread or any other lo-cal spread, melted.

Here is how you make Panko Covered Flounder:

Mix paprika, salt and pepper together.. Mix panko and buttery spread together. Dry flounder ;place flounder on baking sheet coated withe butter flavor cooking spray; sprinkle with seasoning mix and coat top of each fillet with 1/4 cup of bread crumb mixture.. Bake in 350 oven for about 6-8 minutes until crumbs turn golden and fish flakes. (You can basically flavor this with any seasonings you desire.) Makes 2 4-ounce servings. Number of Servings: 2Recipe submitted by SparkPeople user IOLA44.

The nutritional information for Panko Covered Flounder is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 207.9

• Total Fat: 4.0 g
• Cholesterol: 77.1 mg
• Sodium: 766.9 mg
• Total Carbs: 12.8 g
• Dietary Fiber: 1.0 g
• Protein: 29.1 g