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FLOUNDER WITH PARMESAN CRUST

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FLOUNDER WITH PARMESAN CRUST


Yield: 6 servings

The New Family Cookbook for People with Diabetes


Ingredients:


6 flounder or sole fillets (1-1/2 pounds total), thawed if

frozen

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


Directions:

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.

~Sylvia

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