Main Dishes

Crunchy Baked Flounder

Flaky baked flounder lightly coated in a cracker crust.
Recipe by Michigan Fitness Foundation
Wide shot of two cracker coated flounder fillets on a white plate. Garnished with a slice of lemon.
Save
Cost per servingPer serving$2.08
Makes4 servings
Total timeTotal20 minutes
Prep 5 minutes Cook 15 minutes
Prep 5 minutes Cook 15 minutes
Print Recipe

Ingredients

Makes 4 servings. Check items off as you go.
  • Nonstick vegetable cooking spray
  • 1 tablespoon olive or canola oil
  • 1 tablespoon fresh lime juice
  • ½ teaspoon dried basil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon paprika
  • ⅛ teaspoon garlic powder
  • 11 whole-grain saltine crackers crushed
  • Four flounder fillets (about 1 pound total)

Directions

  1. Preheat oven to 475 F.
  2. Lightly coat a baking sheet with cooking spray.
  3. Add the oil, lime juice, basil, salt, pepper, paprika, and garlic powder to a medium bowl.
  4. Place the cracker crumbs in a flat, shallow dish.
  5. Dip the fish in the oil mixture, then roll it in the cracker crumbs.
  6. Arrange fish in a single layer on baking sheet.
  7. Bake for 15 minutes.

Nutrition per serving

1 serving is 1 fillet
  • Sodium402.5mg
  • Calories201
  • Carbohydrates6.7g
  • Fiber0.74g
  • Fat7.3g
  • Protein27.5g
Serving: 1 filletCalories: 201calCarbohydrates: 6.7gProtein: 27.5gFat: 7.3gSaturated Fat: 1.1gCholesterol: 78.2mgSodium: 402.5mgFiber: 0.74g
Cost per serving is an estimate based on average Michigan grocery prices and may vary.
Scroll to Top