Easy Parmesan Flounder

Yield: 4 servings (serving size: 1 fillet)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 178
  • Calories from fat: 0.0%
  • Fat: 4.7g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 29.9g
  • Carbohydrate: 2.6g
  • Fiber: 0.4g
  • Cholesterol: 85mg
  • Iron: 0.0mg
  • Sodium: 335mg
  • Calcium: 0.0mg


  • 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


  1. Preheat broiler.
  2. 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.
  3. Combine mayonnaise and remaining 4 ingredients, stirring well. Spread mayonnaise mixture evenly over fish. Broil 1 minute or until lightly browned.
  4. Serve immediately.
  5. Tip: If flounder isn't available, you can substitute sole or orange roughy.
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