Parmesan Lemon Crusted Flounder with Green Beans

Eileen Hineline

By
@HappyCooking54

It is all about being healthy! who is hungry? I am, boy this looks delicious!
Recipe from American Diabetes Association


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Serves:

serves1

Prep:

10 Min

Cook:

20 Min

Method:

Bake

Ingredients

cooking spray(i use olive oil spray)
8 cups water
1/2 cup panko breadcrumbs
1 lemon, zested and juiced (juice divided)
1/4 cup grated parmesan cheese
2 tsp olive oil
2 cloves garlic, minced or grate
1 egg white
4 (4 oz) frozen flounder filets (do not thaw)
1 lb fresh green beans, trimmed and cut in half
1 tbsp trans-fat-free margarine
1 clove garlic, minced or grated
1/4 cup slivered almonds
2 tbsp lemon juice (use from juiced lemon above)
serving size: 1 piece fish + 1 cup green beans
***calories 280 carbohydrate 17 g protein 28 g fat 12.0 g saturated fat 2.5 g - see more at: diabetes.org/...sthash.ohdg4izz.dpuf
***sugar 3 g dietary fiber 4 g cholesterol 65 mg sodium 220 mg potassium 545 mg - see more at: diabetes.org/...sthash.ohdg4izz.dpuf

Directions Step-By-Step

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

About this Recipe

Course/Dish: Fish
Main Ingredient: Fish
Regional Style: American
Dietary Needs: Diabetic, Low Carb
Other Tag: Healthy