Parmesan Herb Baked Flounder

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.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 241
  • Calories from fat: 21%
  • Fat: 5.5g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.7g
  • Protein: 35.9g
  • Carbohydrate: 10g
  • Fiber: 0.7g
  • Cholesterol: 87mg
  • Iron: 1.6mg
  • Sodium: 606mg
  • Calcium: 157mg

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

Preparation

  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.
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