From Paulette Vickery's Recipe Collection

WW: ZESTY FLOUNDER

fish, main dish

2 tablespoon minced cilantro
2 tablespoon dejon mustard
1/4 cup plain bread crumbs, plus:
2 tablespoon plain bread crumbs
2 each flounder or sole fillets 8oz
3 tablespoon salsa
2 tablespoon parmisan cheese

Preheat oven to 350 degrees. Spray a 12-8 inch pan with Pam. On a dinner plate combine cilantro, mustard, and 2 tablespoons water. Place bread crumbs on a second dinner plate. Dip each fillet in the mustard mixture, then in the bread crumbs, coating both sides. Place fillets in the prepared pan. Top each with salsa, and sprinkle with cheese. Bake until fish is opaque, about 20 minutes. Per serving: calories 335, total fat 6 G, saturated fat 2 G, cholesterol 113 MG, sodium 917 MG, carbohydrate 16 G, fiber 1 G, protein 47 G, calcium 167 MG, points 7.

Yield: 2 servings




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