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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
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:
- 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.
- In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.
- 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.
- While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
- 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.
- Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.
- Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)
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
- Cholesterol 65mg
- Sodium 210mg
-
Total Carbohydrate
18g
- Dietary Fiber 4g
- Total Sugars 3g
- 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
Reviews & Ratings
Recommended
Easy to follow and few ingredients.