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parmesan lemon crusted flounder with green beans

HappyCooking58 avatar
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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Categories & Tags for Parmesan Lemon Crusted Flounder with Green Beans:

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