Flounder Bake

1. Melt butter in a pan and cook onion for 2 minutes or until soft.

2. Place fish fillets in a baking dish sprayed with cooking oil. Pour melted butter with onions over the fish.

3. Sprinkle fish with Italian bread crumbs and Parmesan cheese.

4. Top with lemon juice, salt and pepper.

5. Bake for 15-20 minutes in 375 degree oven until fish is flaky and fully cooked.

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Nutrient	Quantity
Total fats	11.7755 g
Protein	182.5397 g
Carbohydrates	7.0813 g
Energy	905.5535 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2102 g
Water	743.6103 g
Aspartic acid	0.2753 g
Calcium, Ca	1140.0741 mg
Lutein + zeaxanthin	1.9625 g
Fiber, total dietary	1.9202 g
Carotene, beta	0.3508 g
Niacin	10.9016 mg
Vitamin A, RAE	272.4506 g
Arginine	0.4274 g
Riboflavin	1.4454 mg
Fatty acids, total polyunsaturated 15:0	0.0001 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0005 g
Fatty acids, total saturated 20:1	0.0101 g
Glutamic acid	0.6732 g
Sodium, Na	628.8855 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1576 g
Total lipid (fat)	11.7755 g
Manganese, Mn	0.2579 mg
Fructose	0.4429 g
Proline	0.1256 g
Fatty acids, total saturated 16:0	1.4706 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0006 g
Sucrose	0.3189 g
Choline, total	591.4239 mg
Sugars, total	1.4001 g
Serine	0.1519 g
Fatty acids, total saturated 10:0	0.001 g
Fatty acids, total saturated 18:0	0.6216 g
Fatty acids, total saturated 20:4 undifferentiated	0.4715 g
Vitamin B-6	1.1486 mg
Selenium, Se	152.4754 g
Ash	11.7457 g
Fatty acids, total saturated 18:1 undifferentiated	3.3506 g
Pantothenic acid	0.1477 mg
Phenylalanine	0.1491 g
Copper, Cu	2.5219 mg
Betaine	0.03 mg
Thiamin	1.2954 mg
Retinol	272.0006 g
Methionine	0.0888 g
Iron, Fe	13.137 mg
Carbohydrate, by difference	7.0813 g
Phosphorus, P	1753.9104 mg
Folate, total	157.417 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Alanine	0.1459 g
Cholesterol	453.3344 mg
Valine	0.1555 g
Fatty acids, total saturated 18:2 undifferentiated	3.4018 g
Glycine	0.1905 g
Glucose (dextrose)	0.6413 g
Fatty acids, total saturated 14:0	0.0374 g
Zinc, Zn	9.8162 mg
Isoleucine	0.1191 g
Fatty acids, total saturated 12:0	0.0001 g
Fatty acids, total polyunsaturated	4.7034 g
Fatty acids, total saturated 14:1	0.0001 g
Leucine	0.2121 g
Tocotrienol, alpha	0.012 mg
Vitamin A, IU	917.6237 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1088 g
Folate, DFE	157.417 g
Tryptophan	0.0627 g
Vitamin C, total ascorbic acid	4.1872 mg
Phytosterols	4.5 mg
Fatty acids, total polyunsaturated 18:1 c	0.0002 g
Tyrosine	0.1161 g
Vitamin B-12	9.0667 g
Vitamin K (phylloquinone)	1.0267 g
Fatty acids, total saturated	2.1744 g
Histidine	0.0828 g
Fatty acids, total monounsaturated	3.5211 g
Threonine	0.1171 g
Folate, food	157.417 g
Cryptoxanthin, beta	0.2033 g
Vitamin E (alpha-tocopherol)	4.5469 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2992 g
Magnesium, Mg	199.0387 mg
Lysine	0.0974 g
Potassium, K	2196.4739 mg
Cystine	0.0552 g
Fluoride, F	0.33 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Butter	1 tablespoon	85.5	3.9285	7.2
Lemon juice	1 teaspoon	1.1183	0.3508	0.0122
Onion	3 tablespoons	12	2.802	0.03
Parmesan cheese	0	0	0	0
Pepper	0	0	0	0
flounder fillet	2 lbs	806.9352	0	4.5333
italian breadcrumb	0	806.9352	0	4.5333