parmesan lemon crusted flounder with green beans

Name: Parmesan Lemon Crusted Flounder with Green Beans
Prep time: 10 min
Cook time: 20 min
Cuisine: American
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: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf; - ***sugar 3 g dietary fiber 4 g cholesterol 65 mg sodium 220 mg potassium 545 mg - see more at: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf

42 Pinches 1 Photo

Eileen Hineline

Coolidge, AZ

Updated on Apr 24, 2015

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

Rate

prep time 10 Min

cook time 20 Min

method Bake

yield serves1

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: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf
- ***sugar 3 g dietary fiber 4 g cholesterol 65 mg sodium 220 mg potassium 545 mg - see more at: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf

How To Make parmesan lemon crusted flounder with green beans

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. -

Step 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
Step 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.
Step 4

Bake for 20 minutes.
Step 5

While the fish is baking, par cook (blanch) the green beans for 2 minutes. Drain and set aside.
Step 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.
Step 7

Drizzle with remaining 2 Tbsp lemon juice and sauté 2 more minutes.
Step 8

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