Parmesan Lemon Crusted Flounder with Green Beans Amandine

10 min prep time
20 min cook time
4servings
Recipe by Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough Source The Diabetes Cookbook/Diabetes Forecast Photo by Terry Doran/Mittera
Parmesan Lemon Crusted Flounder with Green Beans Amandine

How to Make Parmesan Lemon Crusted Flounder with Green Beans Amandine

This delicious and easy-to-make dinner is also budget-friendly at about $2.50 per serving. Complete your plate by adding a side of brown rice or other whole grain.
10 min prep time
20 min cook time
4servings
1 piece of fish with 1 cup green beans
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Step-By-Step Instructions:

  1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray and set it aside. Add the water to a large soup pot over high heat and bring to a boil.
  2. In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.
  3. Lay the fish fillets on the prepared baking sheet and brush each with egg white. Press 2 Tbsp of the panko mixture onto the top of each fillet. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fillet with cooking spray. Bake for 20 minutes.
  4. While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
  5. Add the margarine to a nonstick sauté pan over medium heat. Add the remaining garlic, the almonds, and the green beans, and sauté for 4 to 5 minutes.
  6. Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.
  7. Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)
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Nutrition facts

4 Servings

  • Serving Size
    1 piece of fish with 1 cup green beans
  • Amount per serving Calories 290
  • Total Fat 12g
    • Saturated Fat 2.5g
    • Trans Fats 0g
  • Cholesterol 65mg
  • Sodium 210mg
  • Total Carbohydrate 18g
    • Dietary Fiber 4g
    • Total Sugars 3g
    • Added Sugars 0g
  • Protein 28g
  • Potassium 560mg
  • Phosphorous 370mg
Ingredients
slivered almonds
1/4 cup
trans-fat-free margarine
1 tbsp
fresh green beans (trimmed and cut in half)
1 lbs
egg white
1
flounder fillets
4 (4 oz each)
garlic (minced, divided use)
3 clove
olive oil
2 tsp
Parmesan cheese (grated)
1/4 cup
juice and zest of 1 lemon (juice divided)
1
panko bread crumbs
1/2 cup
water
8 cup
nonstick cooking spray
1

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Recommended

Excellent recipe to make bland fish tasty. Breadcrumbs I used were panko. So crunchy. The lemon zest and parmesan is delicious. I added this to my favorites and my husband loves it!
Easy to follow and few ingredients.