Baked Flounder Filet

Makes 6 servings

Ingredients

2/3 cup sliced green onions 1/2 cup sliced fresh mushrooms 2 lbs of flounder (6) 5‑ounce filets 1/4 tsp salt 1/8 tsp pepper 2 tbsp dry white wine or low‑sodium chicken broth 2 tsp lemon juice 1/4 cup reduced‑fat Mexican cheese blend 1/2 cup soft whole wheat bread crumbs 2 tbsp unsalted butter/oil blend, melted

Directions

Sprinkle the green onions and mushrooms into a 13” x 9” baking dish coated with cooking spray. Arrange the fish over the green onions and mushrooms. Over lap the thickest end of the filets over the thin end. Sprinkle with salt and pepper. Pour wine and lemon juice over fish. Cover with cheese and bread crumbs and then drizzle with butter. Bake uncovered at 400° for 10‑12 minutes or until fish flakes easily.

Per serving: 169 calories, 21 g protein, 3 g carbohydrates, 8 g fat, 2 g saturated fat, 161 mg sodium and 82 mg cholesterol