Friday, February 29

Lenten Friday: Flounder with Lemon, Parsley, and Bread Crumbs

This is from WW Italian cookbook (Simply the Best Italian), and is not that difficult to make. it also doesn't take all that long to make, in case you're in a rush. The book suggess that if you're using fresh fish (I used frozen flounder fillets), you can use sole, red snapper, catfish, or trout if you can't get flounder. This makes four servings.
Flounder with Lemon, Parsley, and Bread Crumbs
  • 4 (1/4 pound) flounder or sole fillets
  • 4 tablespoons fresh lemon juice
  • 4 teaspoons olive oil
  • 1/4 cup plain dried bread crumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 1/2 cup minced flat-leaf parsley
  • Lemon wedges and flat leaf parsley sprigs (I did not garnish with these. So sue me.)


  1. Preheat the oven to 350 degrees F. Spray a 9x13-inch baking dish with nonstick spray. Place the fillets, skin-side down, in the baking dish. Sprinkle each with 1 tablespoon of lemon juice, then brush each fillet with 1 teaspoon of oil.
  2. Mix the bread crumbs, salt, and pepper. Sprinkle over the fillets. Bake until the fillets re just opaque in the center, 10-12 minutes. Serve, sprinkled with minced parsley and garnished with the lemon wedges and parsley sprigs.

Per serving:

  • 170 Calories
  • 6 g total fat
  • 1 g saturated fat
  • 51 mg cholesterol
  • 278 mg sodium
  • 6 g total carbohydrate
  • 1 g dietary fiber
  • 21 g protien
  • 45 mg calcium
  • Points per serving: 4

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