Baked Flounder

Name: Baked Flounder
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 6 servings.
Ingredients: 2/3 cup sliced green onions; 1/2 cup sliced fresh mushrooms; 2 pounds flounder or sole fillets; 1 teaspoon dried marjoram; 1/2 teaspoon salt; 1/8 teaspoon pepper; 2 tablespoons dry white wine or chicken broth; 2 teaspoons lemon juice; 1/4 cup shredded reduced-fat Mexican cheese blend; 1/4 cup soft whole wheat bread crumbs; 2 tablespoons butter, melted

TOTAL TIME: Prep/Total Time: 20 min. YIELD: 6 servings.

I fix flounder recipes frequently because my husband is on a low-calorie diet, and my whole family enjoys it. This fish is baked on a bed of mushrooms and green onions and topped with bread crumbs and reduced-fat cheese. —Brenda Taylor, Benton, Kentucky

Ingredients

2/3 cup sliced green onions
1/2 cup sliced fresh mushrooms
2 pounds flounder or sole fillets
1 teaspoon dried marjoram
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons dry white wine or chicken broth
2 teaspoons lemon juice
1/4 cup shredded reduced-fat Mexican cheese blend
1/4 cup soft whole wheat bread crumbs
2 tablespoons butter, melted

Directions

1. Sprinkle the green onions and mushrooms into a 13-in. x 9-in. baking dish coated with cooking spray. Arrange fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper.
2. Pour wine and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork.

Nutrition Facts

1 each: 212 calories, 7g fat (4g saturated fat), 86mg cholesterol, 438mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1 fat.

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