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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Parmesan Flounder
 
Source: dLife

Broiled flounder with a delicious Parmesan mayonnaise topping.

Rating:
Prep Time: 5 minutes
Cook Time: 6 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Serving Size: 4 oz
Amount Per Serving
Calories 251
Total Carbs 0.4 g
Dietary Fiber 0 g
Sugars 0.1 g
Total Fat 16.7 g
Saturated Fat 4.7 g
Unsaturated Fat 12 g
Potassium 594.8 mg
Protein 23.6 g
Sodium 286.2 mg
Dietary Exchanges
3 Fat, 1/4 Meat, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
4 flounder fillet , 4 oz each
1 cooking spray
1 tbsp fresh lemon juice
0.25 cup mayonnaise
3 tbsp grated Parmesan cheese
0.5 oz fresh green onions , thinly sliced
1 tbsp butter , softened
0.12 tsp tabasco sauce


Directions
1 Preheat oven to broil.
2 Lightly coat rack of broiler pan with cooking spray.
3 Place fillets on broiler pan rack, brush with lemon juice.
4 Place pan in oven and broil 5-1/2" from heat, 5 to 6 minutes or until fish flakes easily with fork.
5 Remove pan from oven, set aside.
6 In mixing bowl, combine mayonnaise and remaining ingredients, stirring well.
7 Spread mayonnaise mixture evenly over top of each fillet.
8 Return pan to broiler and cook for 1 additional minute, or until filets lightly browned.
9 Serve hot.
Additional Information
Subsitute your favorite hot sauce for tabasco.


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