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August 29, 2004
Parmesan Herb Baked Flounder
4 (6-ounce) flounder fillets
Cooking spray
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 400°.
Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.
Yield: 4 servings (serving size: 1 fillet)
CALORIES 241 (21% from fat); FAT 5.5g (sat 1.9g, mono 1.1g, poly 0.7g); PROTEIN 35.9g; CARB 10g; FIBER 0.7g; CHOL 87mg; IRON 1.6mg; SODIUM 606mg; CALC 157mg
Posted by carcharhinid at August 29, 2004 03:59 PM