Flounder with Parmesan Crust

Ingredients

• 6 flounder or sole fillets (1-1/2 pounds total), thawed if frozen
• 1/3 cup plain low-fat yogurt
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1-1/2 teaspoons prepared horseradish, drained

Directions

1. Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.
2. In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.
3. Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.

Recipe Yield: Yield: 6 servings“Serving size: 3-1/2 ounces fish

Nutritional Information Per Serving:

Calories: 122
Fat: 2 grams
Sodium: 166 milligrams
Cholesterol: 62 milligrams
Protein: 23 grams
Carbohydrates: 1 grams
Sugars: 1 grams

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Diabetic Exchanges

3 Very Lean Meat

Source: The New Family Cookbook for People with Diabetes
Book Title: