Flounder with Parmesan Crust - Managing Diabetes Recipe of the Day

Managing Diabetes Recipe of the Day

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
Name Measure Weight
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 ---
Preparation Instructions
1. Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.
2. In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.
3. 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