Testing Fish
When fish fillets are opaque and flake easily into sections with a fork, they’re ready.
Since my husband is on a low-calorie diet, I fix this fish entree often. The flounder is baked on a bed of mushrooms and green onions, then topped with bread crumbs and reduced-fat cheese.
—BRENDA TAYLOR BENTON, KY
START TO FINISH: 20 MIN. • MAKES: 6 SERVINGS
2/3 cup sliced green onions
1/2 cup sliced fresh mushrooms
2 pounds flounder or sole fillets
1 teaspoon dried marjoram
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons dry white wine or chicken broth
2 teaspoons lemon juice
1/4 cup shredded reduced-fat Mexican cheese blend
1/4 cup soft whole wheat bread crumbs
2 tablespoons butter, melted
1. Sprinkle the green onions and mushrooms into a 13-in. x 9-in. baking dish coated with cooking spray. Arrange the fish over vegetables, overlapping the thickest end of fillets over the thin ends. Sprinkle with the marjoram, salt and pepper.
2. Pour wine and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork.
PER SERVING 1 fillet equals 212 cal., 7 g fat (4 g sat. fat), 86 mg chol., 438 mg sodium, 5 g carb., 1 g fiber, 31 g pro. Diabetic Exchanges: 4 lean meat, 1 fat.
Testing Fish
When fish fillets are opaque and flake easily into sections with a fork, they’re ready.