Parmesan Crusted Flounder

 

Parmesan Crusted Flounder

Makes: 2 servings

2 slices whole wheat bread
1/4 cup Parmesan cheese
1 tbsp. Italian seasoning
1/2 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. black pepper
2 6-ounce flounder fillets
Cooking spray

Preheat oven to 400°.

Combine all ingredients except flounder and cooking spray in a food processor and process until small crumbs form. Place flounder fillets on baking pan coated with cooking spray. Spoon bread mixture evenly over tops of fillets, pressing gently to adhere. Spray crumbs lightly with cooking spray. Bake for 15 minutes or until fish flakes when tested with a fork and crumbs are browned.

Calories- 280
Sodium- 480 mg
Total Fat- 7 g
Calcium- 190 mg
Sat Fat- 3 g
Cholesterol- 93 mg
Fiber- 2 g
Protein- 40 g
Carbohydrates- 14 g