Flounder with Parmesan Crust





  • 6 flounder or sole fillets (1-1/2 pounds total), thawed if frozen
  • 1/3 cup plain low-fat yogurt
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1-1/2 teaspoons prepared horseradish, drained


  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.

Recipe Yield: Yield: 6 servings“Serving size: 3-1/2 ounces fish


Nutritional Information Per Serving:

Calories: 122
Fat: 2 grams
Sodium: 166 milligrams
Cholesterol: 62 milligrams
Protein: 23 grams
Carbohydrates: 1 grams
Sugars: 1 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

3 Very Lean Meat

Source: The New Family Cookbook for People with Diabetes
Book Title:

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Flounder with Parmesan Crust

Flounder with Parmesan Crust

Calories: 122Fat: 2 gramsSodium: 166 milligramsCholesterol: 62 milligramsProtein: 23 gramsCarbohydrates: 1 gramsSugars: 1 grams Recipe Yield: Yield: 6 servings






Flounder with Parmesan Crust
Flounder with Parmesan Crust

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