parmesan lemon crusted flounder with green beans

Name: Parmesan Lemon Crusted Flounder with Green Beans
Prep time: 10 min
Cook time: 20 min
Cuisine: American
Ingredients: - cooking spray(i use olive oil spray); - 8 cups water; - 1/2 cup panko breadcrumbs; - 1 lemon, zested and juiced (juice divided); - 1/4 cup grated parmesan cheese; - 2 tsp olive oil; - 2 cloves garlic, minced or grate; - 1 egg white; - 4 (4 oz) frozen flounder filets (do not thaw); - 1 lb fresh green beans, trimmed and cut in half; - 1 tbsp trans-fat-free margarine; - 1 clove garlic, minced or grated; - 1/4 cup slivered almonds; - 2 tbsp lemon juice (use from juiced lemon above); - serving size: 1 piece fish + 1 cup green beans; - ***calories 280 carbohydrate 17 g protein 28 g fat 12.0 g saturated fat 2.5 g - see more at: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf; - ***sugar 3 g dietary fiber 4 g cholesterol 65 mg sodium 220 mg potassium 545 mg - see more at: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf

review

Recipe by

Eileen Hineline

@HappyCooking58

Coolidge, AZ

It is all about being healthy! who is hungry? I am, boy this looks delicious!
Recipe from American Diabetes Association

yield serving(s)

prep time 10 Min

cook time 20 Min

method Bake

Ingredients For parmesan lemon crusted flounder with green beans

cooking spray(i use olive oil spray)
8 cups water
1/2 cup panko breadcrumbs
1 lemon, zested and juiced (juice divided)
1/4 cup grated parmesan cheese
2 tsp olive oil
2 cloves garlic, minced or grate
1 egg white
4 (4 oz) frozen flounder filets (do not thaw)
1 lb fresh green beans, trimmed and cut in half
1 tbsp trans-fat-free margarine
1 clove garlic, minced or grated
1/4 cup slivered almonds
2 tbsp lemon juice (use from juiced lemon above)
serving size: 1 piece fish + 1 cup green beans
***calories 280 carbohydrate 17 g protein 28 g fat 12.0 g saturated fat 2.5 g - see more at: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf
***sugar 3 g dietary fiber 4 g cholesterol 65 mg sodium 220 mg potassium 545 mg - see more at: http://www.diabetes.org/mfa-recipes/recipes/2015-03-parmesan-lemon-crusted.html#sthash.ohdg4izz.dpuf

How To Make parmesan lemon crusted flounder with green beans

1
Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray and set it aside. Add 8 cups of water to a large soup pot over high heat and bring to a boil. -

2
In a small bowl, combine the panko, lemon zest, grated parmesan cheese, olive oil, and garlic. Mix until the panko is coated with the olive oil
3
Lay the fish filets on the prepared baking sheet and brush each filet with egg whites. Coat the top of each filet with 2 Tbsp of panko mixture and press it in to the fish. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fish with cooking spray.
4
Bake for 20 minutes.
5
While the fish is baking, par cook (blanch) the green beans for 2 minutes. Drain and set aside.
6
Add the margarine to a nonstick sauté pan over medium heat. Add the garlic, almonds, and green beans and sauté for 4-5 minutes.
7
Drizzle with remaining 2 Tbsp lemon juice and sauté 2 more minutes.
8
Drizzle with remaining 2 Tbsp lemon juice and sauté 2 more minutes.
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