Fish

Sunflower Seed Crusted Flounder is for Dinner.

Sunflower Seed Crusted Flounder takes 25 minutes to prepare.

Sunflower Seed Crusted Flounder takes 10 minutes to cook.

Sunflower Seed Crusted Flounder makes 2 servings.

The ingredients for Sunflower Seed Crusted Flounder are:

2 large egg whites
1/2 tsp black pepper
1/2 tsp grated lemon rind
1/2 C. plain Panko
3 T. unsalted Sunflower seeds
2 (4 oz) flounder fillets
Cooking Spray

Here is how you make Sunflower Seed Crusted Flounder:

1. Preheat oven to 475F. Place baking pan in oven while preheating.2. Combine egg whites, pepper, lemon rind in medium bowl; stir with whisk until foamy. Combine panko and sunflower seeds in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fillets on wire rack; let stand 10 minutes.3. Remove pan from oven; coat with cooking spray. Coat fillets with cooking spray; place on pan. Bake 475F for 10 minutes or desired degree of doneness. Yield: 2 servingsServing Size: Makes 2 4-oz servingsNumber of Servings: 2Recipe submitted by SparkPeople user PLUMBER430.

The nutritional information for Sunflower Seed Crusted Flounder is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 316.8

• Total Fat: 8.8 g
• Cholesterol: 77.1 mg
• Sodium: 216.3 mg
• Total Carbs: 21.9 g
• Dietary Fiber: 2.5 g
• Protein: 36.5 g