Parmesan Herb Baked Flounder
ingredients
1 lb. flounder filets
1/4 cup low-fat mayonnaise
3 Tbsp. grated Parmesan cheese
2 Tbsp. minced scallions
1/3 cup dry bread crumbs
1 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt (optional)
1/8 tsp. black pepper
preparation
4 servings
Preparation time: 5 to 10 minutes
Cooking time: about 15 minutes
1. Preheat the oven to 400° F. Place the fish in a single layer in a baking dish coated with cooking spray.
2. Combine the mayonnaise, cheese, and scallions. Spread the mixture over the fish filets.
3. Combine the bread crumbs, basil, oregano, salt, and pepper. Sprinkle over the fish. Bake for about 15 minutes or until fish is cooked through.
nutrition
Serving Size: 1/4 of recipe
Carbohydrate Exchanges: 1
Very Lean Meat Exchanges: 3
Fat Exchanges: 0.5
Amount Per Serving
Calories: 187
Calories From Fat: 40
Total Fat: 5 grams
Saturated Fat: 1.1 grams
Cholesterol: 65 milligrams
Sodium: 406 milligrams (without added salt)
Total Carbohydrate: 11 grams
Dietary Fiber: 0 grams
Sugars: 4 grams
Protein: 25 grams
