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Ингредиенты
- 6 x flounder or possibly sole fillets thawed if frzn (abt 1 1/2 lbs total)
- 1/3 c. plain low-fat yogurt
- 2 Tbsp. grated Parmesan cheese
- 1 Tbsp. Dijon mustard
- 1 Tbsp. fresh lemon juice
- 1 1/2 tsp prepared horseradish liquid removed
Инструкции
- 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 mix over both sides of the fillets.
- Broil about 8 inches from the heat, turning once, for about 6 min, or possibly till the fish flakes easily with a fork.
- This recipe yields 6 servings.
- Serving size: About 3 1/2 ounces fish.
- Comments: Simple preparations, such as this Parmesan crust, are ideal for flounder and keep fat at just 2 grams per serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 184g | |
| Recipe makes 6 servings | |
| Calories 167 | |
| Calories from Fat 26 | 16% |
| Total Fat 2.97g | 4% |
| Saturated Fat 1.04g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 81mg | 27% |
| Sodium 196mg | 8% |
| Potassium 621mg | 18% |
| Total Carbs 1.2g | 0% |
| Dietary Fiber 0.1g | 0% |
| Sugars 0.83g | 1% |
| Protein 31.96g | 51% |
