Pecan-Crusted Flounder

recipe

Yield:

4 servings.

Recipe from

Recipe Time

Prep: 8 Minutes
Cook: 15 Minutes

Nutritional Information

Calories 167
Caloriesfromfat 31 %
Fat 5.7 g
Satfat 0.7 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 22.6 g
Carbohydrate 6 g
Fiber 0.6 g
Cholesterol 55 mg
Iron 0.0 mg
Sodium 371 mg
Calcium 0.0 mg

Ingredients

1 slice whole wheat bread, torn
3 tablespoons chopped pecans
1 teaspoon salt-free Creole seasoning
1/4 teaspoon salt
4 (4-ounce) flounder fillets
Butter-flavored vegetable cooking spray
2 tablespoons nonfat mayonnaise
1/2 teaspoon lemon juice

Preparation

Position knife blade in food processor bowl; add first 4 ingredients. Process until mixture resembles crumbs. Set aside.

Place fish on a baking sheet coated with cooking spray. Combine mayonnaise and lemon juice. Brush mayonnaise mixture over top of fish. Sprinkle fish evenly with crumb mixture, and coat lightly with cooking spray. Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork.

Note:

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook

January 1998
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