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Baked Flounder

SUBMITTED BY: Brenda Taylor

"'I fix this fish frequently because my husband is on a low-calorie diet, and my whole family enjoys it,' writes Brenda Taylor of Benton, Kentucky. The flounder is baked on a bed of mushrooms and green onions and topped with bread crumbs and reduced-fat cheese."
RECIPE RATING:
The reviewer gave this recipe 12 stars. This recipe average a 4.3 star rating.
Read Reviews (10)
PREP TIME  10 Min
COOK TIME  10 Min
READY IN  20 Min

SERVINGS

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Servings
 

INGREDIENTS

  • 2/3 cup sliced green onions
  • 1/2 cup sliced fresh mushrooms
  • 2 pounds flounder or sole fillets
  • 1 teaspoon dried marjoram
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons dry white wine or chicken broth
  • 2 teaspoons lemon juice
  • 1/4 cup shredded reduced-fat Mexican cheese blend
  • 1/4 cup soft whole wheat bread crumbs
  • 2 tablespoons butter, melted

DIRECTIONS

  1. Sprinkle the green onions and mushrooms into a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Arrange fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper.
  2. Pour wine or broth and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400 degrees F for 10-12 minutes or until fish flakes easily with a fork.

FOOTNOTE

  • Nutritional Analysis: One serving equals 212 calories, 7 g fat (4 g saturated fat), 86 mg cholesterol, 438 mg sodium, 5 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 4 very lean meat, 1 fat, 1/2 starch.
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REVIEWS

The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Mar. 31, 2007 by LINDA MCLEAN
I used parm cheese with this and buttered and seasoned panko crumbs. Delicious and thanks! MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Apr. 30, 2007 by A.S.G.
I've made this a few times, and it's a big hit with the whole family. Instead of green onions... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Feb. 12, 2008 by karen
I used sole for this & marinated it in lemon juice for .5 hour(while making everything else). ... MORE
The reviewer gave this recipe 3 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 9, 2007 by KOALAGIRL
Why add the cheese and butter if you are trying to make it low-fat and low calorie? This... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Jul. 10, 2008 by Snowlvr
This was good but not quite 5 star. I used flounder. Next time I make this, I think I am... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 0 star rating.
Reviewed on Sep. 13, 2007 by Jen
This dish was good although next time I will try actually dipping the fish in the white... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Oct. 10, 2006 by sebat
Very good and easy to put together. My whole family liked it. I used 8 oz of fresh mushrooms... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jun. 1, 2008 by Word Alchemist
This was great! I substituted Panko bread crumbs (personal preference) and Parmesan (it's... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Jan. 13, 2008 by Jenny Gutierrez
Very tasty and easy to put together. My husband loved it too! MORE
The reviewer gave this recipe 5 stars. This recipe averages a 0 star rating.
Reviewed on Dec. 6, 2007 by Jeanna
I am always looking for a good baked fish dish and this one hit the spot. It's tasty, has... MORE