How to cook Breaded Flounder with Broiled Tomatoes
- 4 flounder or sole fillets, about 5 ounces each and 3/4 inch thick
- 1 1/2 tablespoons skim milk
- 1/4 cup whole-wheat flour
- 1 egg white, lightly beaten
- 3/4 cup dried whole-wheat bread crumbs
- 6 large plum tomatoes, halved lengthwise
- 1/2 teaspoon dried thyme leaves
- Spray broiler rack with nonstick cooking spray; place 5 inches from heat.
- Preheat broiler. In each of 4 medium shallow bowls, separately place milk, flour, egg white and 1/2 cup of the bread crumbs.
- Dip each flounder fillet first in milk, then flour, egg white and finally bread crumbs. Place on prepared broiler rack and broil 4-5 minutes on each side, until fish flakes easily with fork. Remove to serving plate and keep warm.
- Meanwhile, place tomatoes in small baking dish and broil, cut-side up, until lightly browned, 3-5 minutes. Remove and let cool slightly.
- In small bowl, combine the remaining 1/4 cup bread crumbs with the thyme. Spread 1 teaspoon bread-crumb mixture onto cut side of each broiled tomato; continue broiling until crumbs are toasted, 3-4 minutes.
- Serve with the broiled flounder fillets.
The Breaded Flounder with Broiled Tomatoes recipe is delicious, simple, and really easy to cook.
Serving (4 ounces flounder with 3 tomato halves) provides: 1 1/2 vege-tables, 2 proteins, 1 1/4 breads, 15 optional calories; 2 grams fat, 3 grams fiber.
Per serving: 200 calories, 2 g total fat, 1 g saturated fat, 68 mg cholesterol, 188 mg sodium, 14 g total carbohydrate, 3 g dietary fiber, 30 g protein, 49 mg calcium.
This recipe for Breaded Flounder with Broiled Tomatoes serves/makes: 4 servings
The Breaded Flounder with Broiled Tomatoes recipe is adopted from Weight Watchers Cut The Fat Cookbook.
Main Ingredient: Flounder/Plaice
Preparation Method: Broiled/Grilled