Easy Parmesan Flounder



4 servings (serving size: 1 fillet)

Recipe from

Oxmoor House

Nutritional Information

Calories 178
Caloriesfromfat 0.0 %
Fat 4.7 g
Satfat 1.4 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 29.9 g
Carbohydrate 2.6 g
Fiber 0.4 g
Cholesterol 85 mg
Iron 0.0 mg
Sodium 335 mg
Calcium 0.0 mg


4 (6-ounce) flounder fillets
Cooking spray
1 tablespoon lemon juice
1/4 cup fat-free mayonnaise
3 tablespoons grated Parmesan cheese
1 tablespoon thinly sliced green onions
1 tablespoon reduced-calorie margarine, softened
1/8 teaspoon hot sauce


Preheat broiler.

Place fish on rack of a broiler pan coated with cooking spray; brush with lemon juice. Broil 5 to 6 minutes or until fish flakes easily when tested with a fork.

Combine mayonnaise and remaining 4 ingredients, stirring well. Spread mayonnaise mixture evenly over fish. Broil 1 minute or until lightly browned.

Serve immediately.

Tip: If flounder isn't available, you can substitute sole or orange roughy.

All-New Complete Step-by-Step Diabetic,

Oxmoor House

March 2006
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