Parmesan Lemon Crusted Flounder with Green Beans Amandine

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- Prep time
- 10 min
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- Cook time
- 20 min
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- Servings
- 4 Servings
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- Serving size
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1 piece of fish with 1 cup green beans
Ingredients
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fresh green beans (trimmed and cut in half)
- 1 lbs
- 454 g
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egg white
- 1
- 1
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flounder fillets
- 4 (4 oz each)
- 4 (4 oz each)
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garlic (minced, divided use)
- 3 clove
- 3 clove
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olive oil
- 2 tsp
- 2 tsp
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Parmesan cheese (grated)
- 1/4 cup
- 1/4 cup
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juice and zest of 1 lemon (juice divided)
- 1
- 1
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trans-fat-free margarine
- 1 tbsp
- 1 tbsp
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panko bread crumbs
- 1/2 cup
- 1/2 cup
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water
- 8 cup
- 8 cup
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nonstick cooking spray
- 1
- 1
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slivered almonds
- 1/4 cup
- 1/4 cup
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Directions
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Preheat the oven to 375° F. Coat a baking sheet with cooking spray and set it aside. Add the water to a large soup pot over high heat and bring to a boil.
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In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.
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Lay the fish fillets on the prepared baking sheet and brush each with egg white. Press 2 Tbsp of the panko mixture onto the top of each fillet. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fillet with cooking spray. Bake for 20 minutes.
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While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
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Add the margarine to a nonstick sauté pan over medium heat. Add the remaining garlic, the almonds, and the green beans, and sauté for 4 to 5 minutes.
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Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.
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Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)
Reviews
Write a Review-
Excellent recipe to make bland fish tasty. Breadcrumbs I used were panko. So crunchy. The lemon zest and parmesan is delicious. I added this to my favorites and my husband loves it! Easy to follow and few ingredients.