Menu

Garlic Flounder


Yield: 6 servings

Exchanges per serving: 3 Very Lean Meat

Per serving:
Calories 113
Carbohydrate 1.6g
Protein 21.5g
Fat 1.5g
Cholesterol 60mg
Fiber 0.3g
Sodium 225mg


Ingredients:

6 4-ounce flounder fillets
¼ cup low-sodium soy sauce
2 tablespoon minced garlic
1 ½ tablespoons lemon juice
2 teaspoons granulated sugar substitute
1 tablespoon mixed peppercorns, crushed
Vegetable cooking spray
Fresh parsley sprigs (optional)

Directions:

1. Place fish fillets in a shallow baking dish.

2. Combine soy sauce and next 3 ingredients; pour over fish. Cover and marinate in refrigerator 30 minutes.

3. Remove fish from marinade; discard marinade. Sprinkle fish evenly with crushed peppercorns, gently pressing pepper into fish.

4. Place fish on rack of a broiler pan coated with cooking spray. Broil 5 ½ inches from heat (with electric oven door partially opened) 8 to 10 minutes or until fish flakes easily when tested with fork.

5. Transfer to a serving platter, and garnish with parsley sprigs, if desired.

 




Search



Easy 30 Minute Meals