Breaded Flounder with Broiled Plum Tomatoes
Inspired by the flavors of southern France, this easy preparation
is ideal for almost any white-fleshed fish.
1 tablespoon + 1 teaspoon skim milk
1/4 cup whole-wheat flour
1 egg white, lightly beaten
3/4 cup dried whole-wheat bread crumbs
Four 5-ounce flounder fillets
6 large plum tomatoes, halved lengthwise
1/2 teaspoon dried thyme leaves
Spray broiler rack with nonstick cooking spray; place 5" 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 flounder.
SERVING SIZE: 4 oz. Flounder with 3 Tomato Halves
POINTS: 4.5 (3.5)
PER SERVING: 200 Calories/2 g Total Fat/1 g Saturated Fat
188 mg Sodium/14 g Total Carbohydrate/3 g Dietary Fiber/30 g Protein
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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