Flounder with Parmesan Crust
Simple preparations such as this Parmesan crust are ideal for flounder, and keep fat at just 2 grams per serving.
Number of Servings: 6
Serving Size: 3 1/2 oz. fish
Ingredients:
flounder of sole fillets(1 1/2 pounds total), thawed if frozen - 6
plain low-fat yogurt - 1/3 cup
grated Parmesan cheese - 2 tbsp
Dijon mustard - 1 tbsp
lemon juice, fresh - 1 tbsp
prepared horseradish, drained - 1 1/2 tsp
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Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.
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In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.
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Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.
Exchanges Per Serving
3 Meat Very Lean
Nutrition Information
Amount per serving
Calories 122
Calories from Fat 19
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 62 mg
Sodium 166 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 23 g
B-man 