Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
1 lb. Flounder or sole fillets
1 cup Plain yogurt, or lowfat yogurt
1/4 cup Grated Parmesan cheese
2 tbs. Fresh parsley, chopped
1 tbs. Instant minced onion
1 tbs. Lemon juice
1/2 tsp. Garlic salt
1/8 tsp. Black pepper
Preparation
Preheat oven to 375 degrees F. Arrange fillets in a baking pan coated with nonstick cooking spray. Combine remaining ingredients in a bowl. Spread yogurt mixture evenly over fillets. Bake 12-15 minutes.
Cook's Notes
Nutrition Information
Calories: 199
;
Total Fat: 5.4g
;
Saturated Fat: 2.9g
;
Carbohydrates: 4.3g
;
Protein: 32.8g
;
Vitamin C: 5.4 mg
;
Calcium: 170mg
;
Sodium: 305mg
;
Iron: 1.1mg