Parmesan Broiled Flounder
Spinach-and-Rice Bake
Ingredients
- ¼ cup grated Parmesan cheese
- ¼ cup reduced-fat mayonnaise
- ¾ tsp hot sauce
- ½ tsp salt-free lemon-pepper seasoning
- ½ tsp Worcestershire sauce
- 6 (4-oz) flounder fillets
- ¼ tsp salt
Instructions
- Preheat broiler. Stir together cheese, mayonnaise, hot sauce, seasoning and Worcestershire sauce in a small bowl.
- Arrange fish on a baking sheet or a rack in a broiler pan coated with cooking spray; sprinkle with salt. Spread Parmesan mixture over fish.
- Broil 6 to 8 minutes or until fish flakes with a fork.
Side Dish Ingredients
- 1 cup instant brown rice
- 3 cups baby spinach
- ½ cup chopped onion
- 3 cloves garlic, minced
- 3 Tbsp lemon juice
- 3 Tbsp extra virgin olive oil
- 1 pint grape tomatoes, halved
- ¾ cup crumbled reduced-fat feta cheese
Side Dish Instructions
- Cook rice according to package directions.
- Toss hot cooked rice with spinach, onion, garlic, lemon juice, and oil.
- Preheat broiler.
- Spoon rice into a broiler-safe baking dish (do not use Pyrex or glass); top with tomatoes and cheese.
- Broil 3 to 5 minutes or until tomatoes are blistered.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
120
|
240
|
360
|
| Fat (g) | 6 | 10 | 16 |
| Sat. Fat (g) | 2 | 2.5 | 4.5 |
| Protein (g) | 16 | 8 | 24 |
| Carb (g) | 0 | 30 | 30 |
| Fiber (g) | 0 | 3 | 3 |
| Sodium (mg) | 380 | 260 | 640 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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- Matching Grocery List
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