FLOUNDER WITH PARMESAN CRUST
Yield: 6 servings
The New Family Cookbook for People with Diabetes
6 flounder or sole fillets (1-1/2 pounds total), thawed if
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
Preheat the broiler and prepare the broiler pan with non-stick
pan spray. Arrange the fish on the broiler pan. In a small bowl,
combine the yogurt, Parmesan, mustard, lemon juice, and
horseradish. Spread the mixture on both sides of the fillets.
Broil about 8 inches from the heat, turning once, for about 6
minutes, or until the fish flakes easily with a fork.
Nutritional Information Per Serving (About 3-1/2 ounces fish):
Calories: 122, Fat: 2 g, Cholesterol: 62 mg, Sodium: 166 mg,
Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein:
23g Diabetic Exchanges: 3 Very Lean Meat
Grant me the Serenity to prioritize things I cannot delegate, the Courage to say No when I need to,
and the Wisdom to know when to go home.