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Chili-Crusted Flounder

Chili-Crusted Flounder

Get Ready

Servings: Makes 4Learn How to Scale This Recipe

Prep Time: 12 minutes

Cook Time: 8 minutes

Ingredients: Add ingredients to List

1 1/2 lbs flounder fillets
4 teaspoons cornflake crumbs
2 teaspoon red chili powder, to taste
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon onion powder
1 whole fresh lime, quartered, for garnish
2 tablespoon Finely chopped fresh cilantro, optional

directions:

1. Preheat oven to 500degreesF. Thoroughly pat flounder dry with paper towels and set aside. Line a baking sheet with foil and spray with vegetable cooking spray.
2. Combine cornflake crumbs, chili powder, cumin, paprika, and onion powder in a mixing bowl and whisk until evenly blended.
3. Place fish on baking sheets and spray fish with vegetable cooking spray. Evenly sprinkle crumb mixture over fish, gently pressing it into the flesh.
4. Bake fish for 6 to 8 minutes or until cooked through ? it should be opaque and flake easily. Using a spatula, transfer to a serving platter. Garnish with lime quarters and, if using, cilantro. Serve immediately.
Source: fresh magazine November, December 2009

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Quantity Ingredients  
1 1/2 lbs flounder fillets  
4 teaspoons cornflake crumbs  
2 teaspoon red chili powder, to taste  
1/2 teaspoon ground cumin  
1/2 teaspoon paprika  
1/2 teaspoon onion powder  
1 whole fresh lime, quartered, for garnish  
2 tablespoon Finely chopped fresh cilantro, option  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Makes 4
Base Nutrients
Calories 160 kcal (8%)
Calories from Fat 18 kcal (0%)
Total Fat 2 g (3%)
Saturated Fat 0 g (0%)
Cholesterol 80 mg (26%)
Sodium 150 mg (6%)
Total Carbohydrates 2 g (0%)
Dietary Fiber 0 g (0%)
Protein 32 g (53%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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