You are here > Home > Recipes > 

Next

FLOUNDER, CRISPY FLOUNDER

The Rice Diet Solution
by Kitty Gurkin Rosati, Robert Rosati

The delicate flavor of the fish is enhanced by the subtle breading and spices to create a scrumptious main course.
Yield: 6 servings
 

Ingredients

• 6  6-ounce flounder fillets
• 1/4 cup lemon juice
• 1 teaspoon extra virgin olive oil
• 1 Toufayan Salt Free Pita, diced
• 1/2 cup Roma tomatoes, diced
• 1/2 cup onion, diced
• 1 teaspoon garlic, minced
• 1 teaspoon black pepper
• 1 teaspoon fresh basil
• 1/2 teaspoon oregano, freshly chopped
• 1/2 teaspoon cayenne pepper
• 1 tablespoon parsley, freshly chopped
 

Directions

Marinate fish in lemon juice mixed with 1/4 cup water.
Preheat oven to 350 degrees F.
Set fillets in a shallow olive oil-coated baking pan.

Combine remaining ingredients (except parsley) to form a type of batter.
Lightly pat the mixture over the fish.

Pour the water/lemon juice marinade around—not on—the fillets.

Cover and bake for 15 to 17 minutes.
Uncover, switch oven to broil, and cook another 1 to 2 minutes or until top begins to brown.

Top with fresh parsley and serve.
 

Nutrition
Each serving contains approximately:
Calories 179, Fat calories 26, Fat 2.9 g, Saturated fat 0.6 g, Cholesterol 82 mg, Protein 33 g, Carbohydrate 6 g, Dietary fiber 0.5 g, Sodium 140 mg, Omega-3 0.4 g, Calories from fat 15%, Calories from saturated fat 3%
Allowances: 1/6 fat + 3 proteins + 1/6 vegetable