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Recipe Summary

prep:
20 mins
bake:
12 mins
total:
32 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°F. Line a baking sheet with parchment paper and lightly coat the paper with nonstick spray; set aside.

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  • Place the flour, egg, and cornmeal in separate shallow dishes. Season both the flour and the cornmeal with salt and pepper. One at a time, dredge the flounder fillets in the flour, then in the egg, then in the cornmeal to coat. Arrange fish on prepared baking sheet and chill while preparing the salsa.

  • In a medium bowl, stir together the tomatoes, red onion, lime peel, and lime juice. Season to taste with additional salt and pepper.

  • Remove fish from the refrigerator and lightly coat with cooking spray. Bake for 12 to 15 minutes or until fish flakes easily when tested with a fork. Serve fish with salsa.

Nutrition Facts

279 calories; fat 4g; cholesterol 147mg; saturated fat 1g; carbohydrates 30g; mono fat 1g; poly fat 1g; insoluble fiber 2g; sugars 3g; protein 28g; vitamin a 874.6IU; vitamin c 15.9mg; thiamin 0.3mg; riboflavin 0.3mg; niacin equivalents 4.9mg; vitamin b6 0.4mg; folate 68.5mcg; vitamin b12 2mcg; sodium 424mg; potassium 711mg; calcium 50.5mg; iron 2mg.
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