Friday, April 1, 2011

VEGGIE BAKED FLOUNDER

This recipe is quick and easy but it is also a good recipe for those watching their diets whether for reasons of health or weight. For these reasons, nutritional information is included.

1/2 to 2/3 cup sliced green onions (depending on your taste for onion)
1/2 to 34 cup sliced fresh white mushrooms (depending on your love of mushrooms)
2 lbs flounder fillets*
1 tsp dried marjaoram
1/2 tsp salt
1/8 tsp lemon pepper (or black pepper)
2 tbsp chicken broth
2 tsp lemon juice
1/4 cup shredded reduced-fat Mexican-style cheese
1/4 cup whole-wheat bread crumbs
2 tbsp butter, melted

Preheat oven to 400.

Coat a 13 x 9-inch baking dish with nonstick cooking spray. Sprinkle the green onions over the bottom of the pan. Cover onions with mushrooms. Arrange the fish over the vegetables over lapping the thin part over the thick part of the next fillet. Sprinkle with the salt, marjaoram, and lemon or black pepper. Combine broth and lemon juice and pour over the fish. Sprinkle with the bread crumbs and cheese. Drizzle with the melted butter. Leave uncovered and bake in a 400 degree oven 10 to 15 minutes until the fish flakes easily with a fork.

Yield: 6 servings

*Sole also works well.

Per serving: 212 cal, 7 g (4 sat) fat, 86 mg chol, 438 mg sodium, 5 g carbs, 1 g fiber, 31 g protein.
Diabetic exchanges: 4 very lean meat, 1 fat, 1/2 starch

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