Updated: Aug 4, 2021
Almond & Parmesan Crusted Flounder: Makes 2 servings (can also be made with chicken, which is also VERY tasty) INGREDIENTS: Flounder filets – total weight 20 ounces 1 ounce crushed almonds 1/3 cup parmesan cheese 1 egg DIRECTIONS: Preheat oven to 400. Crush Almonds mix in bowl with grated parmesan. Spray baking dish (I use pyrex), and coat bottom with a thin layer of the almond/parmesan mix, beat an egg in a bowl and wash thawed tilapia steaks with egg. Layer egg-washed Flounder steaks in baking dish cover fish with almond/parmesan mix and PRESS (so top and bottom of fish is coated with deliciousness) bake for 30 to 45 mins until fish is white and flakey.
Please remember to add veggies to this dish to complete this healthy meal.
Ok, now it’s your turn! Make your own healthy fish dish with this recipe and take a photo and tag us, so we can check it out!
Did you know studies show: that fish, due to the high omega 3 content, decreases the risk of depression, ADHD, Alzheiemer's disease, dementia, and diabetes? Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of heart attack or stroke. High Blood Pressure significantly increases the risks of heart, brain, kidney damage, as well as other health problems. Thus, the American Heart Association recommends eating fish twice a week as part of a healthy diet.
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