Detalles de la receta

Flounder with Parmesan Crust

Número de Porciones: 6

Tamaño de la porción: 3 1/2 oz fish

Simple to prepare.

Nombre: Cantidad:
flounder of sole fillets 1.50 lb
plain low-fat yogurt 0.33 cup
grated Parmesan cheese 2 Tbsp
Dijon mustard 1 Tbsp
lemon juice, fresh 1 Tbsp
prepared horseradish, drained 1.50 tsp
1:

Preheatbroiler and preparebroiler pan with nonstick pan spray.

2:

Arrangefish on the broiler pan.

3:

In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish.

4:

Spread the mixture over both sides of the fillets.

5:

Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.

Información nutricional (por porción)
Calorías 122
Calorías de grasa 19
Grasa total 2g
Grasa saturada 1g
Colesterol 62mg
Sodio 166mg
Potasio n/a
Carbohidratos 1g
Fibra dietética 0g
Azúcares 1g
Proteína 23g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 3 Very Lean Meats Total