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Home : Diabetic Recipes : Main_Courses

Flounder with Parmesan Crust

Yield: 6 servings
Serving size: 3-1/2 ounces fish
Ratings Rating: 5.00, 1 Votes | Read Comments
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Ingredients

  • 6 flounder or sole fillets (1-1/2 pounds total), thawed if frozen
  • 1/3 cup plain low-fat yogurt
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1-1/2 teaspoons prepared horseradish, drained

Directions

  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.

Nutritional Information (Per Serving)
Calories: 122
Protein: 23 g
Sodium: 166 mg
Cholesterol: 62 mg
Fat: 2 g
Dietary Fiber: 0 g
Sugars: 1 g
Carbohydrates: 1 g
Exchanges: 3 Very Lean Meat

Source: The New Family Cookbook for People with Diabetes

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