Ingredients Jump to Instructions ↓

  1. 6 Flounder or sole fillets - thawed if frozen

  2. 1 1/2 lbs total

  3. 1/3 cup 78ml Plain low-fat yogurt

  4. 2 tablespoons 30ml Grated Parmesan cheese

  5. 1 tablespoon 15ml Dijon mustard

  6. 1 tablespoon 15ml Fresh lemon juice

  7. 1 1/2 teaspoons 7 1/2ml Prepared horseradish - drained

Instructions Jump to Ingredients ↑

  1. Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.

  2. In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.

  3. Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.

  4. This recipe yields 6 servings. Serving size: About 3 1/2 ounces fish.

  5. Exchanges Per Serving: 3 Very Lean Meat.

  6. Nutrition Facts: Calories 122; Calories from Fat 19; Total Fat 2g; Saturated Fat 1g; Cholesterol 62mg; Sodium 166mg; Carbohydrate 1g; Dietary Fiber 0g; Sugars 1g; Protein 23g.


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