Title: Baked Flounder
Categories: Seafood Entree Lowcal
Yield: 4 Servings

4	x	4-oz flounder or sole fillet
1/4	c	Mayonnaise or salad dressing
2	ts	Skim milk
		Egg white
10	oz	Pkg frozen cut Asparagus
1	tb	Snipped fresh parsley
1	ts	Dijon-style mustard

Thaw fish, if frozen. Spray 4 individual casseroles or a 10x6x2" baking dish with Pam. Place 1 fish fillet in each casserole or arrange fillets in a single layer in baking dish. Arrange the thawed and drained asparagus around the fish. In a bowl stir together the mayonnaise, parsley, milk, and mustard. In another bowl beat egg white till stiff peaks form (tips stand straight.) Fold egg white into mayonnaise mixture. Spoon over fish. Bake, uncovered, in 400 deg oven for 15-20 minutes or till fish flakes easily when tested with a fork and topping is golden.

Per serving: 174 calories, 24 g protein, 4 g carbohydrates, 6 g fat, 60 mg cholesterol, 229 mg sodium, 587 mg potassium

previous

next