Recipes & Dieting Tips: Baked Flounder or Scrod

March 1, 2020

 

Baked Flounder

Ingredients

  • Flounder or Scrod

  • Onion Powder

  • Garlic Powder

  • Parmesan Cheese

  • Bread Crumbs - plain

  • Capers

 

Directions

  Pre-Heat Oven on Bake at 350 degrees.

  Clean Flounder or  Scrod and dry thoroughly.

  Place aluminum foil over a large cooking tray.

  Lightly spray the pan with spray oil.

  Gently rub a small amount of olive oil on both sides of fish.

  Place fish on cooking tray.

  Over top side of fish sprinkle:

       Garlic powder

       Onion powder

       'touch'     of bread crumbs

       'sprinkle' of Parmesan cheese

       Capers

 

BAKE    at 350 degrees x 5-8 minutes  in middle level of oven, then

BROIL  x 2-3 minutes until golden brown

 

Serve on a bed of  Mescalin Salad  or  lightly sauteed fresh Baby Spinach.

Squeeze fresh lemon over prepared fish.

 

Serve with  Asparagus (steamed or broiled)  or Broccoli.

 

 

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