Flounder with Parmesan Crust
1 1/2 pounds flounder of sole fillets, thawed if frozen
1/3 cup plain low fat yogurt
2 tablespoons grated Parmesan cheese
1 tablespoon Dijon mustard
1 tablespoon lemon juice, fresh
1 1/2 teaspoons prepared horseradish, drained
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.
6 servings, 3 1/2 ounces each.
Nutrition Information per serving:
Calories 122, Calories From Fat 19, Total Fat 2g, Saturated Fat 1g, Cholesterol 62mg, Sodium 166mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 1g, Protein 23g
Exchanges per serving: 3 Meat Very Lean