Baked Flounder with Parmesan Crumbs

Serve with steamed baby carrots and spinach pasta.

Prep Time: 20min | Cook Time: 5min | Total Time: 25min | Yield: 4

Ingredients:

• 1 ¼ lb. of flounder or white cod filets

• ½ tsp. ground black pepper

• ½ cup bread crumbs

• ½ cup finely grated Parmesan cheese

• 1 Tbsp. light butter

• 1 tsp. olive oil

Instructions:

1. Pre-heat oven to 400˚.

2. Rinse fish in cold water and dry with paper towel.

3. Place fish in baking dish and season with salt and pepper.

4. Mix Parmesan with bread crumbs, melted butter and olive oil.

5. Sprinkle bread crumb mixture over fish. Bake for 20 minutes or until top is golden. Let stand for 5 minutes before serving.

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Nutrition Facts:

Calories: 305

Total Fat: 22 g

Total Carbohydrates: 7.5 g

Protein: 38 g

Equivalents: 5 extra lean, proteins ½, Starch, and 1 Fat