PARMESAN-HERB BAKED FLOUNDER

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Parmesan-Herb Baked Flounder image

From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.

Provided by ratherbeswimmin

Categories     < 30 Mins

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

4 (6 ounce) flounder fillets (each fillet should weigh 6-oz.)
1/3 cup grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

  • Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
  • In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
  • Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
  • Lightly coat fish with cooking spray.
  • Bake in a 400° oven for 10 minutes or until fish flakes easily.

Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4

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