dLifeHeaderPortlet dLifeHeaderPortlet

Pecan Crusted Flounder
Source: dLife

Moist and delicious flounder baked with Creole seasoned pecans.

Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: Easy

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 224.2
Total Carbs 3.7 g
Dietary Fiber 1.0 g
Sugars 0.6 g
Total Fat 11.4 g
Saturated Fat 1.5 g
Unsaturated Fat 1.7 g
Potassium 708.6 mg
Protein 25.7 g
Sodium 324.7 mg
Dietary Exchanges
2 Fat , 1/2 Starch , 3 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA


1/4 cup  whole wheat bread crumbs
3 tbsp  chopped pecans
1 tsp  creole seasoning
0 1/4 tsp  salt
1 lb  flounder fillet
2 tbsp  mayonnaise
0 1/2 tsp  fresh lemon juice
1 each  cooking spray
  1. Preheat oven to 450°F.
  2. In food processor fitted with steel blade, grind pecans. Add bread crumbs, Creole seasoning, and salt. Pulse until mixed.
  3. Coat baking sheet with cooking spray. Arrange fish on baking sheet.
  4. In small bowl, mix mayonnaise and lemon juice. Brush on top of fish.
  5. Sprinkle crumb mixture evenly on top of fish.
  6. Lightly coat bread crumbs with cooking spray.
  7. Bake until fish flakes easily with fork, about 15 minutes.

  • Watch dLifeTV online now!

    Click here for more info