Flounder With Parmesan Crust

Recipe Ingredients

6		Flounder or sole fillets - thawed if frozen
		= (abt 1 1/2 lbs total)
1/3 cup	78ml	Plain low-fat yogurt
2 tablespoons	30ml	Grated Parmesan cheese
1 tablespoon	15ml	Dijon mustard
1 tablespoon	15ml	Fresh lemon juice
1 1/2 teaspoons	7.5ml	Prepared horseradish - drained

Recipe Instructions

Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.

In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.

Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.

This recipe yields 6 servings. Serving size: About 3 1/2 ounces fish.

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 122; Calories from Fat 19; Total Fat 2g; Saturated Fat 1g; Cholesterol 62mg; Sodium 166mg; Carbohydrate 1g; Dietary Fiber 0g; Sugars 1g; Protein 23g.

Source:
American Diabetes Association at http://www.diabetes.org

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