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Baked Flounder with Fresh Lemon Pepper
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Yield: 4 servings
Source: Cooking LightMagazine - March 2003
CL Comments: Use fresh lemon, good olive oil, freshly ground peppercorns, and garlic, and you'll never look at lemon pepper the same again. Serve with steamed asparagus.
Amy's Comments: I used frozen fish, so mine was a little mushy, but with fresh fish (firm fish) this would rate a solid 4 out of 5 stars! The topping
took all of about 5 minutes to cook and it was no more than 10 minutes in the oven. I would not be disappointed to get this in a restaurant. Very simple but tasty!
INGREDIENTS:
2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon extravirgin olive oil
1 1/4 teaspoons black peppercorns, crushed
1/2 teaspoon salt
2 garlic cloves, minced
4 (6-ounce) flounder fillets
Cooking spray
Lemon wedges (optional)
INSTRUCTIONS:
- Preheat oven to 425°.
- Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray. Rub garlic mixture evenly over fillets.
- Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.
NUTRITIONAL INFO:
Healthy Units: 4 per serving or Core
CALORIES 189 (26% from fat); FAT 5.4g (satfat 0.9g, monofat 2.9g, polyfat 0.9g); PROTEIN 32.2g; CARBOHYDRATE 1.2g; FIBER 0.4g; CHOLESTEROL 82mg; IRON 0.8mg; SODIUM 432mg; CALCIUM 39mg;
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