BAKED FLOUNDER
The Taste of Home Cookbook
New Revised 2nd Edition
I fix this fish frequently because my whole family enjoy it. The flounder is baked on a bed of mushrooms one green onions and topped with bread crumbs and reduced-fat cheese.
Brenda Taylor, Benton, Kentucky
Prep/Total Time: 20 min.
Yield: 6 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 cooking spray. Arrange the 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° for 10-12 minutes or until fish flakes easily with a fork.
Nutrition Facts:
1 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.
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