Baked Flounder

Baked Flounder

"'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."
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Ingredients

20 m servings
Serving size has been adjusted!
Original recipe yields 6 servings

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Directions

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  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.

Footnotes

  • 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

Read all reviews 57
  1. 66 Ratings

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Most helpful positive review

Sauteed the mushrooms with some sliced green onions for just 5 minutes to release some of the juices before putting into the baking dish, then topped the flounder with panko/parmesan mixed with ...

Most helpful critical review

Why add the cheese and butter if you are trying to make it low-fat and low calorie? This recipe is fine without adding these fattening ingredients. Would be good with any mild, white fish.

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Sauteed the mushrooms with some sliced green onions for just 5 minutes to release some of the juices before putting into the baking dish, then topped the flounder with panko/parmesan mixed with ...

I've made this a few times, and it's a big hit with the whole family. Instead of green onions and mushrooms, I've used onions and green pepper. I also don't usually have the low-fat ingredient...

I used parm cheese with this and buttered and seasoned panko crumbs. Delicious and thanks!

Easy and delicious! I cooked with 2 T each white wine & broth and 1 T lemon juice. Put fish in prepared dish, poured wine mixture over and sprinkled with Italian seasoning. Topped with the ch...

Why add the cheese and butter if you are trying to make it low-fat and low calorie? This recipe is fine without adding these fattening ingredients. Would be good with any mild, white fish.

I used sole for this & marinated it in lemon juice for .5 hour(while making everything else). Didn't have the white wine so i just poured the lemon marinade over the fish then topped with the m...

This dish was good although next time I will try actually dipping the fish in the white wine/lemon then rolling it in the bread crumbs before placing it over the vegetables.

Mmmmmmm. This was really tasty. I didn't have marjoram so I sprinkled some oregano on the fish. Other than that, everything was prepared as written. A lot different than just dotting with butter...

This recipe is very good. As suggested I saute the mushrooms and onion first. I also saute some chopped red pepper and sprinkle on top before baking. This adds some extra flavor and color!

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