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Parmesan Herb Baked Flounder

Yield 4 servings (serving size: 1 fillet)
Mayonnaise helps the breadcrumbs adhere to the fish. Serve with white and wild rice or on a hoagie roll with lettuce and tomato for a fish sandwich.

Ingredients

  • 4 (6-ounce) flounder fillets
  • Cooking spray
  • 1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons minced green onions
  • 1/4 cup dry breadcrumbs
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Nutrition Information

  • calories 241
  • caloriesfromfat 21 %
  • fat 5.5 g
  • satfat 1.9 g
  • monofat 1.1 g
  • polyfat 0.7 g
  • protein 35.9 g
  • carbohydrate 10 g
  • fiber 0.7 g
  • cholesterol 87 mg
  • iron 1.6 mg
  • sodium 606 mg
  • calcium 157 mg

How to Make It

  1. Preheat oven to 400°.

  2. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayonnaise, and onions; spread evenly over fish. Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.