Baked Flounder with Lemon, Parsley and Bread Crumbs

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Category : Fish And Sea Food

Recipe : Baked Flounder with Lemon, Parsley and Bread Crumbs

Use the freshest fish you can find. Besides flounder or sole, red snapper, catfish, and
trout are also good choices.

Makes 4 servings

15 ounces flounder or sole fillets, cut into 4 equal pieces
1/4 cup fresh lemon juice
4 teaspoons olive oil
3 tablespoons + 2 teaspoons plain dried bread crumbs
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1/2 cup minced fresh flat-leaf parsley
Fresh lemon wedges and flat-leaf parsley sprigs, to garnish

Preheat the oven to 350o F. Spray a 13 x 9" baking dish with nonstick cooking
spray.
Place the fillets, skin-side down, in the baking dish. Sprinkle them evenly with the
lemon juice. Brush each fillet with 1 teaspoon oil.
In a small bowl, combine the bread crumbs, salt and pepper; sprinkle evenly over
the fillets.
Bake the fillets 15 minutes, until the fish is opaque and flakes easily when tested
with a fork. Place one fillet on each of 4 plates and sprinkle with minced parsley.
Serve garnished with lemon wedges and parsley sprigs.

SERVING (3 OUNCES FISH) PROVIDES: 1 Fat, 1 1/2 Proteins, 1/4 Bread, 5
Optional Calories.

PER SERVING: 170 Calories, 6 g Total Fat, 1 g Saturated Fat, 51 mg Cholesterol, 278
mg Sodium, 6 g Total Carbohydrate, 1 g Dietary Fiber, 21 g Protein, 45 mg Calcium