Zesty Flounder

Recipe Ingredients

2 tablespoons	30ml	Minced cilantro
2 tablespoons	30ml	Dijon mustard
1/4 cup	36g / 1.3oz	Plain dried bread crumbs - plus
2 tablespoons	30ml	Plain dried bread crumbs
2		Flounder or sole fillets - (8 oz ea)
3 tablespoons	45ml	Salsa
2 tablespoons	30ml	Grated Parmesan cheese

Recipe Instructions

Preheat the oven to 350 degrees. Spray a 12- by 8-inch baking pan with nonstick cooking spray.

On a dinner plate, combine the cilantro, mustard and 2 tablespoons water. Place the bread crumbs on a second dinner plate. Dip each fillet in the mustard mixture, then in the bread crumbs, coating both sides.

Place the fillets in the pan. Top each with the salsa, and sprinkle with the cheese. Bake until the fish is opaque, about 20 minutes.

This recipe yields 2 servings.

Per Serving: 335 Calories, 6 g Total Fat, 2 g Saturated Fat, 113 mg Cholesterol, 917 mg Sodium, 16 g Total Carbohydrate, 1 g Dietary Fiber, 47 g Protein, 157 mg Calcium.

Serving Provides: 1 Bread, 3 Protein/Milk.

Points Per Serving: 7.

Source:
Simply the Best: 250 Prizewinning Family Recipes by Weight Watchers

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