Mexican Baked Flounder

Adapted from Soup to Nuts

  • Sauce:
  • 1/2 c onions, chopped
  • 2 tsps garlic, minced
  • 14 1/2 ozs canned diced tomatoes, drained and chopped
  • 1 tbsp canned green chiles, chopped
  • 3 tsps chili powder
  • 1/8 tsp black pepper
  • Coating:
  • 1/4 c egg whites, slightly beaten
  • 1 tbsp fat-free milk
  • 1/2 c cornmeal
  • 1/8 tsp salt
  • 4 pcs fish fillets
  • 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.
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Posted: 2/9/2006
Rated by 0 users (0.00)
WW Points* : 1.78
6 servings
Nutrition Facts
Servings Per Recipe 6
Amount Per Serving
Calories 105
Calories from Fat 11 (10%)
% Daily Value *
Total Fat 1g 2%
Saturated Fat 0.4g 2%
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 28g 9%
Sodium 415mg 17%
Potassium 25mg 8%
Total Carbohydrate15g 5%
Dietary Fiber 2g 8%
Sugars 3g
Protein 10g 8%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.