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
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.