Flax and Pecan-Crusted Flounder

Rated 4.5 based on 5 customer reviews
Flax and Pecan-Crusted Flounder
Flax and Pecan-Crusted Flounder


Mealthy Tip

You can substitute other white fish fillets for the flounder, such as tilapia or sole. To make this recipe gluten-free, swap the all-purpose flour for your favorite gluten-free flour mix. You can also try the pecan and flax coating on chicken strips!

Nutrition Facts

Per Serving: 460 calories; 31g fat; 19.6g carbohydrates; 29g protein; 164mg cholesterol; 765mg sodium.

Full nutrition

Nutrition Facts

Serving Per Container 4

Amount Per Serving
Calories 460 Calories from Fat276
% Daily Value*
Total Fat 31g 47%
Saturated Fat4g 18%
Trans Fat0.0g
Polyunsaturated Fat10.7g
Monounsaturated Fat13.9g
Cholesterol 164mg 55%
Sodium 765mg 32%
Total Carbohydrate 19.6g 7%
Dietary Fiber7g 26%
Protein 29g
Vitamin A4% Vitamin C1%
Calcium8% Iron16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4


4.5out of 5 Stars

(5 Reviews)

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What others are saying

Image of George Delamea

George Delamea says:

Would never have thought to do this with pecans. Let my five-year-old help with the breading process, which made for a messy but fun prep time. Pecans really brought a lot of flavor. May try with chicken, too.

Image of Dom Clement

Dom Clement says:

We couldn't find flounder so we opted for cod instead. We wanted to try out this style of breaded fish as we usually are suckers for deep fried fish. This was okay. It's going to take some getting used to with the flaxseeds. My wife was more of fan than I was. If I find flounder, maybe we will give this a go again.

Image of Monica Allen

Monica Allen says:

I used gluten free flour for this recipe, I thought it was really good! I also swapped pecans for almonds and it worked well.

Image of Sarah Gray

Sarah Gray says:

I've made this recipe twice. Once with tilapia and a second time using the pecan and flax coating on chicken strips, as suggested in the tip box. I thought both recipes were good. I like that I have an option other than frying my food, and I don't have one of those fancy air fryers. I'd make this again for sure.

Image of Kaylee Adams

Kaylee Adams says:

Made this with flounder and gf flour. Thought it was pretty good. The pecan crumb mixture was really good, I want to try it again with chicken tenderloins.