ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Pecan-Crusted Flounder

Prep time 8 mins
Cook time 15 mins
Yield 4 servings.

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

Nutrition 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

How to Make It

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

  2. 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.

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