Baked Flounder

By Totlxtc

Ingredients

• 2/3 * 2/3 cup sliced green onions
• 1/2 * 1/2 cup sliced fresh mushrooms
• 2 * 2 pounds flounder or sole fillets
• 1 * 1 teaspoon dried marjoram
• 1/2 * 1/2 teaspoon salt
• 1/8 * 1/8 teaspoon pepper
• 2 * 2 tablespoons dry white wine or chicken broth
• 2 * 2 teaspoons lemon juice
• 1/4 * 1/4 cup shredded reduced-fat Mexican cheese blend
• 1/4 * 1/4 cup soft whole wheat bread crumbs
• 2 * 2 tablespoons butter, melted

Preparation

Step 1

* Sprinkle the green onions and mushrooms into a 13-in. x 9-in. baking dish coated with cooking spray. Arrange fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper.
* Pour wine or broth and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork. Yield: 6 servings.


Nutrition Facts: 1 fillet equals 212 calories, 7 g fat (4 g saturated fat), 86 mg cholesterol, 438 mg sodium, 5 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 1 fat.