Recipe Details

Flounder with Parmesan Crust

Number of Servings: 6

Serving Size: 3 1/2 oz fish

Simple to prepare.

Name: Amount:
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.

Nutritional Information (per serving)
Calories 122
Calories from Fat 19
Total Fat 2g
Saturated Fat 1g
Cholesterol 62mg
Sodium 166mg
Potassium n/a
Carbohydrates 1g
Dietary Fiber 0g
Sugars 1g
Protein 23g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 3 Very Lean Meats Total