Mexican Baked Flounder
Adapted from
Soup to Nuts
6 servings
| Sauce: | Coating: | ||
| 1/2 c onions, chopped | 1/4 c egg whites, slightly beaten | ||
| 2 tsps garlic, minced | 1 tbsp fat-free milk | ||
| 14 1/2 ozs canned diced tomatoes, drained and chopped | 1/2 c cornmeal | ||
| 1 tbsp canned green chiles, chopped | 1/8 tsp salt | ||
| 3 tsps chili powder | 4 pcs fish fillets | ||
| 1/8 tsp black pepper | 2 ozs mozzarella cheese, shredded |
Preheat oven to 350. Prepare a 9"x13" dish with cooking spray; set aside. In a large saucepan, cook garlic and onions until tender. Stir in tomatoes, chiles, chili powder, and black pepper. Simmer and cover for 15 minutes, stirring occasionally. Meanwhile, to prepare coating, combine egg whites, milk, and salt in shallow bowl. Dip each fillet in egg white mixture and then coat all sides with cornmeal. Place coated fillets into prepared dish. Spread sauce evenly over each fillet. Sprinkle cheese on top. Bake fillets for 30 minutes, or until fish flakes when inserted with a fork.
| Calories | 105 | %CFF | 10 % | |
| Total Fat | 1 g | Saturated Fat | 0.4 mg | |
| Protein | 10 g | Cholesterol | 28 g | |
| Carbohydrates | 15 g | Sodium | 415 mg | |
| Sugars | 3 g | Fiber | 2 g | |
|
1.8 WW Points | ||||
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