100 Healthy Recipes
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Ingredients
- 1 pounds sole/flounder, uncooked
- 1 cups cereal, whole grain fortified flakes
- 1 tablespoons Parmesan cheese, fat free
- 1 tablespoons margarine, canola-based, trans-fat free
- 1 teaspoons lemon peel
- 1/4 teaspoons black pepper
Preparation:
- Preheat oven to 450°F. Rinse fish; pat dry with paper towels. Cut into four 4-ounce portions, if necessary.
- Lightly coat a jelly-roll pan or other shallow baking pan with cooking spray. Place fish in prepared pan, tucking under any thin edges.
- Crush cereal into coarse crumbs. In a small bowl, combine crushed cereal, Parmesan cheese, margarine (melted), lemon peel (grated or shredded), and pepper.
- Sprinkle crumb mixture on top of fish. Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with a for and crumbs are brown.
- Serve with lemon wedges, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
2.5 |
| Fat | 0.5 |
| Milk | 0.0 |
| Vegetable | 0.0 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
150 |
| Calories from Fat |
35 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Cholesterol | 55mg |
| Sodium | 190mg |
| Total Carbohydrate | 8g |
| Dietary Fiber | less than 1g |
| Sugars | 2g |
| Protein | 20g |
| Vitamin A | 6% |
| Vitamin C | 35% |
| Calcium |
35% |
| Iron |
35% |