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Flounder With Parmesan Crust
Ingredients:
6 flounder or sole fillets thawed if frozen
= (abt 1 1/2 lbs total)
1/3 cup plain low-fat yogurt
2 tablespoons grated Parmesan cheese
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
1 1/2 teaspoons prepared horseradish drained
Yield:
6 Servings
Method:
Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.
In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.
Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.
This recipe yields 6 servings. Serving size: About 3 1/2 ounces fish.
Exchanges Per Serving: 3 Very Lean Meat.
Nutrition Facts: Calories 122; Calories from Fat 19; Total Fat 2g; Saturated Fat 1g; Cholesterol 62mg; Sodium 166mg; Carbohydrate 1g; Dietary Fiber 0g; Sugars 1g; Protein 23g.