Parmesan Lemon Crusted Flounder with Green Beans Amandine

Parmesan Lemon Crusted Flounder with Green Beans Amandine
Summary

With lean protein (flounder) and veggies (green beans), all you need to do is add brown rice to 1/4 of your plate, and this meal easily reflects the diabetes plate.

  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    1 piece fish + 1 cup green beans
Budget Friendly Dinner Lunch Main Dish Quick & Easy Italian Seafood
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 piece fish + 1 cup green beans
  • Amount per serving Calories 280

  • Total Fat 12g
    • Saturated Fat 2.5g
  • Cholesterol 65mg
  • Sodium 220mg
  • Total Carbohydrate 17g
    • Dietary Fiber 4g
    • Total Sugars 3g
  • Protein 28g
  • Potassium 550mg

Choices/Exchanges: 1/2 Starch, 2 Nonstarchy vegetable, 1 Fat, 3 Lean protein

Budget Friendly Dinner Lunch Main Dish Quick & Easy Italian Seafood
Ingredients

Ingredients

  • Cooking spray
    1
  • water
    8 cups
  • panko breadcrumbs
    1/2 cups
  • lemon (zested and juiced (juice divided))
    1
  • Parmesan cheese (grated)
    1/4 cups
  • olive oil
    2 tsp
  • garlic (minced or grated)
    2 clove
  • egg white
    1
  • frozen flounder filets (4-ounce each, do not thaw)
    4
  • fresh green beans (trimmed and cut in half)
    1 lbs
  • margarine (trans-fat-free)
    1 tbsp
  • garlic (minced or grated)
    1 clove
  • slivered almonds
    1/4 cups
  • lemon juice (use from juiced lemon above)
    2 tbsp
Directions

Directions

  1. Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray and set it aside. Add 8 cups of water to a large soup pot over high heat and bring to a boil.

  2. In a small bowl, combine the panko, lemon zest, grated parmesan cheese, olive oil, and garlic. Mix until the panko is coated with the olive oil.

  3. Lay the fish filets on the prepared baking sheet and brush each filet with egg whites. Coat the top of each filet with 2 Tbsp. of panko mixture and press it in to the fish. Drizzle with 2 Tbsp. of the lemon juice. Spray the top of each fish with cooking spray.

  4. Bake for 20 minutes.

  5. While the fish is baking, par cook (blanch) the green beans for 2 minutes. Drain and set aside.

  6. Add the margarine to a nonstick sauté pan over medium heat. Add the garlic, almonds, and green beans and sauté for 4-5 minutes.

  7. Drizzle with remaining 2 Tbsp. lemon juice and sauté 2 more minutes.

  8. Build your plate with one fish filet and 1 cup of green beans.

  9. Serve with: 1/2 cup cooked brown rice.

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