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Parmesan Lemon Crusted Flounder with Green Beans Amandine

Parmesan Lemon Crusted Flounder with Green Beans Amandine
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook/Diabetes Forecast. Recipe Credit: . Photo Credit: Terry Doran/Mittera.
Summary
This delicious and easy-to-make dinner is also budget-friendly at about $2.50 per serving. Complete your plate by adding a side of brown rice or other whole grain.
  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    1 piece of fish with 1 cup green beans
Budget Friendly Dinner Main Dish Quick & Easy
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 piece of fish with 1 cup green beans
  • Amount per serving Calories 290

  • Total Fat 12g
    • Saturated Fat 2.5g
    • Trans Fat 0g
  • Cholesterol 65mg
  • Sodium 210mg
  • Total Carbohydrate 18g
    • Dietary Fiber 4g
    • Total Sugars 3g
  • Protein 28g
  • Potassium 560mg
  • Phosphorus 370mg

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

Budget Friendly Dinner Main Dish Quick & Easy
Ingredients

Ingredients

  • fresh green beans (trimmed and cut in half)
    1 lbs
  • egg white
    1
  • flounder fillets
    4 (4 oz each)
  • garlic (minced, divided use)
    3 clove
  • olive oil
    2 tsp
  • Parmesan cheese (grated)
    1/4 cup
  • juice and zest of 1 lemon (juice divided)
    1
  • trans-fat-free margarine
    1 tbsp
  • panko bread crumbs
    1/2 cup
  • water
    8 cup
  • nonstick cooking spray
    1
  • slivered almonds
    1/4 cup

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Directions

Directions

  1. 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.

  2. In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.

  3. 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.

  4. While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.

  5. 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.

  6. Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.

  7. Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)

Reviews

Reviews

Write a Review
  • Recommended

    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.