Parmesan Lemon Crusted Flounder with Green Beans Amandine

Parmesan Lemon Crusted Flounder with Green Beans Amandine
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
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

Ingredients

Ingredients

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

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