Flounder With Parmesan Crust This Parmesan crust is ideal for flounder and keeps fat at just 2 grams per serving. Number of Servings: 6 Serving Size: 3-1/2 oz. fish Ingredients Name Measure 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 --- fresh lemon juice 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
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