Breaded Flounder with Broiled Plum Tomatoes

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Category : Fish And Sea Food

Recipe : Breaded Flounder with Broiled Plum Tomatoes

Inspired by the flavors of southern France, this easy preparation is ideal for almost
any white-fleshed fish.

Makes 4 servings

1 tablespoon + 1 teaspoon skim milk
1/4 cup whole-wheat flour
1 egg white, lightly beaten
3/4 cup dried whole-wheat bread crumbs
Four 5-ounce flounder fillets
6 large plum tomatoes, halved lengthwise
1/2 teaspoon dried thyme leaves

Spray broiler rack with nonstick cooking spray; place 5" from heat. Preheat
broiler.
In each of 4 medium shallow bowls, separately place milk, flour, egg white and
1/2 cup of the bread crumbs.
Dip each flounder fillet first in milk, then flour, egg white and finally bread
crumbs. Place on prepared broiler rack and broil 4-5 minutes on each side, until
fish flakes easily with fork. Remove to serving plate and keep warm.
Meanwhile, place tomatoes in small baking dish and broil, cut-side up, until lightly
browned, 3-5 minutes. Remove and let cool slightly.
In small bowl, combine the remaining 1/4 cup bread crumbs with the thyme.
Spread 1 teaspoon bread-crumb mixture onto cut side of each broiled tomato;
continue broiling until crumbs are toasted, 3-4 minutes. Serve with flounder.

SERVING (4 OUNCES FLOUNDER WITH 3 TOMATO HALVES) PROVIDES: 1
1/2 Vege-tables, 2 Proteins, 1 1/4 Breads, 15 Optional Calories; 2 grams Fat, 3 grams
Fiber.

PER SERVING: 200 Calories, 2 g Total Fat, 1 g Saturated Fat, 68 mg Cholesterol, 188
mg Sodium, 14 g Total Carbohydrate, 3 g Dietary Fiber, 30 g Protein, 49 mg Calcium