Wednesday, July 30, 2008

Flounder with Broiled Tomatoes

Inspired by the flavors of southern France, this easy prep dish is ideal for almost any white fish, like sole, cod or halibut.  Makes 4 servings.

4 Teaspoons fat-free Milk
1/4 Whole Wheat Flour
1 Egg White, lightly beaten
3/4 Cup dried Whole-Wheat Bread Crumbs
1 1/4 Pounds Flounder Fillets, cut into 4 pieces
6 Plum Tomatoes, halved lengthwise
1/2 Teaspoon Dried Thyme
Fresh Parsley
Flax Seeds (optional)

Spray the broiler rack with non-stick spray; preheat.  Place the milk, flour, egg white and 1/2 cup of the bread crumbs separately into 4 shallow bowls.  Dip each piece of flounder first into the milk, then the flour, egg white, and finally the bread crumbs; transfer to the broiler rack. Broil 5 inches from the heat until the fish is just opaque, 4-5 minutes on each side.  Transfer to a platter and keep warm. 

Place tomatoes cut side up in a small baking pan.  Broil until lightly browned, 3-5 minutes.  Let cool slightly.  In a small bowl combine the remaining 1/4 cup bread crumbs with the thyme; sprinkle the bread crumbs onto the tomatoes; continue broiling until the crumbs are toasted, 3-4 minutes top with chopped parsley.   Serve with flounder.  

200 Calories per serving (1 Fillet & 3 Tomatoes) 2 grams Fat, 3 grams Fiber, 30 grams Protein
*Optional - adding Flax Seeds to your breadcrumb mix, you will never taste the difference and will increase the omega 3's in your meal.

1 comment:

Cynthia S. said...

You always have the best recipes, I want to make them all!! and the ones ive made that you posted are awesome!! I love fish, I just have to get everyone else here to love it too ;) Thanks girly, you need your own cookbook!! xo