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Baked Flounder Recipe

"I fix this fish frequently because my husband is on a low-calorie diet, and my whole family enjoys it," writes Brenda Taylor of Benton, Kentucky. The flounder is baked on a bed of mushrooms and green onions and topped with bread crumbs and reduced-fat cheese.
TOTAL TIME: Prep/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

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. Yield: 6 servings.

Nutritional Facts

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

Wine Pairings

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.