2 tablespoons minced cilantro
2 tablespoons Dijon mustard
1/4 cup plain dried bread crumbs
2 tablespoons plain dried bread crumbs
2 flounder or sole fillets - (8 oz ea)
3 tablespoons salsa
2 tablespoons grated Parmesan cheese
Directions: one line for each direction. When saved the lines will be numbered.
Preheat the oven to 350 degrees. Spray a 12- by 8-inch baking pan with nonstick cooking spray.
On a dinner plate, combine the cilantro, mustard and 2 tablespoons water. Place the bread crumbs on a second dinner plate. Dip each fillet in the mustard mixture, then in the bread crumbs, coating both sides.
Place the fillets in the pan. Top each with the salsa, and sprinkle with the cheese. Bake until the fish is opaque, about 20 minutes.
This recipe yields 2 servings.
Per Serving: 335 Calories, 6 g Total Fat, 2 g Saturated Fat, 113 mg Cholesterol, 917 mg Sodium, 16 g Total Carbohydrate, 1 g Dietary Fiber, 47 g Protein, 157 mg Calcium.
Serving Provides: 1 Bread, 3 Protein/Milk.
Points Per Serving: 7.
Nutrition Facts
Servings Per Recipe: 2
Amount Per Serving
Calories: 41
Calories from Fat 46.3%
Total Fat
2g
Cholesterol
4mg
Sodium
387mg
Carbohydrate
3g
Dietary Fiber
1g
Protein
3g
Points 1
Exchanges: 1/2 Lean Meat
Rating: ()
Added On: February 29, 2008
* "Simply the Best: 250 Prizewinning Family Recipes" by Weight Watchers
