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Parmesan Crusted Flounder
This simple fish dish can be made with any white fish filets but we are partial to flounder or cod. If you have low FODMAP breadcrumbs and Parmesan cheese at hand you will be able to make this dish with last minute notice.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Makes: 2 Servings
Calories: 518 kcal
Ingredients:
- 2 slices (52 g) low FODMAP gluten-free white bread, such as Udi's white sandwich bread
- 1 pound (455 g) of flounder filets or other white fish filets
- Kosher salt
- Freshly ground black pepper
- 1/2 cup (32 g) shredded Parmigiano Reggiano
- 2 tablespoons unsalted butter, melted
- 1 tablespoon Low FODMAP Garlic-Infused Oil, made with olive oil or purchased equivalent such as FODY Garlic-Infused Olive Oil
- Lemon wedges
Preparation:
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Position rack in middle of oven. Preheat oven to 300°F/150°
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Grate the two slices of bread on the largest holes of a box grater (watch your knuckles!) or use the shredding disc of a food processor. Your aim is to make large-ish, somewhat textured pieces. Scatter these fresh breadcrumbs out in a single layer on a rimmed baking sheet pan and bake for about 5 to 9 minutes or until very lightly toasted; stir them once during baking for even toasting. Cool completely.
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Increase oven to 400°F/200° Lay the fish filets flat in an ovenproof casserole dish. Season well with salt and pepper; we go light on the salt and generous with the pepper.
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Stir together the cooled breadcrumbs, Parmigiano, melted butter and oil in a small bowl until well combined. Season with salt and pepper. Pat breadcrumb mixture evenly over the fish.
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Bake for 20 to 25 minutes or until breadcrumbs are golden and the fish is no longer opaque. Serve immediately with lemon wedges.
Dédé's Quick Recipe Tips Video
Notes:
Tips
- You can brown the butter for a nutty, rich flavor before incorporating with the remaining ingredients.
If You Can Tolerate
Fructans:
- If you have passed the fructan garlic Challenge, feel free to use regular olive oil and add 1 minced garlic clove to the breadcrumb mixture.
- If you have passed the fructan wheat Challenge, feel free to use regular breadcrumbs, in which case the dish will no longer be gluten-free.
Nutrition Facts
Parmesan Crusted Flounder
Amount Per Serving
Calories 518
Calories from Fat 243
% Daily Value*
Fat 27g42%
Sodium 517mg22%
Carbohydrates 13g4%
Fiber 1g4%
Sugar 1g1%
Protein 51g102%
Calcium 20mg2%
* Percent Daily Values are based on a 2000 calorie diet.
