Fish Cake - Flounder 3 oz
Total Calories per Serving:
145
Fat Calories per Serving:
39
Percent Fat Calories per Serving:
26.90%
Portion -
3 oz
Recipe Serves four
Ingredients
12 oz flounder fillet cut into 4 - 3 oz pieces
1 cup of McCormick Seafood mix
1 egg, beaten
Cooking spray (½ tsp equivalent)
Directions
Preheat oven to 400 degrees. Spray the bottom of an aluminum cookie pan until fully covered.
Pour Seafood mix into a small flat container. Carefully, dredge fish pieces on both sides through the beaten egg, then dredge on both sides through the Seafood mix.
Place in pan. Heat on each side for about 10 to 15 minutes until browned. Turn and heat for about an additional 10 to 15 minutes until browned on both sides. Remove and serve.
Serving Suggestions
Serve with tartar sauce. Add in additional calories.
| Nutrition Data |
| Serving Size |
3 oz |
| Total Calories |
145 |
| Calories from Fat |
39 |
| % Daily Value |
| Total Fat Grams |
6 |
8.46% |
| Saturated Fat Grams |
0.2 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
1 | |
| Monounsaturated Fat Grams |
1.7 | |
| Cholesterol MG |
93.8 | |
| Sodium MG |
293.9 | |
| Total Carbs |
7 |
2.33% |
| Fiber Grams |
0 | |
| Sugar Grams |
0 | |
| Protein Grams |
19 |
|
| 