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| INGREDIENTS |
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3/4 cup
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plain, nonfat yogurt
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2 tbsp
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minced dill pickle
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2
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scallions, minced
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2 tbsp
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minced parsley
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1 tbsp
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fresh lemon juice
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1 tbsp
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reduced calorie mayonnaise
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2 tsp
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pickle relish
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2 tsp
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capers, rinsed, drained, and minced
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1 tsp
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lows sodium Worcestershire sauce
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1/4 tsp
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ground pepper
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1/8 tsp
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cayenne pepper
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3/4 cup
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seasoned dried bread crumbs
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1/2 cup
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mixed nuts, toasted and finely chopped
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1 tbsp
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dried thyme leaves
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1 1/2 tsp
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finely grated lemon zest
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1/2 cup
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fat free milk
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1 1/4 lb
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flounder fillets, cut into 4 inch pieces
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4
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lemon wedges
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| RECIPE |
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To prepare the tartar sauce, in a small bowl, combine the yogurt, pickle, scallions, parsley, lemon juice, mayonnaise, pickle relish, capers, Worcestershire sauce, pepper and cayenne. Refrigerate, covered, until the flavors are blended, at least 1 hour.
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Preheat the oven to 400 degrees F. Spray a baking sheet with nonstick cooking spray.
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On a sheet of wax paper, combine the breadcrumbs, nuts, thyme, and lemon zest. pour the buttermilk into a shallow pan.
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Dip each piece of flounder into the buttermilk, then the breadcrumb mixture, pressing gently to coat.
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Place on the baking sheet and spray with nonstick cooking spray.
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Bake until just opaque in the center, about 10 minutes.
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Serve with the tartar sauce and lemon wedges.
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| SERVING SUGGESTION |
SERVING SIZE:
4 ounces
NUMBER OF SERVINGS:
4
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| NUTRITION FACTS |
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| Calories |
355 |
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| Total Fat |
12 g |
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| Sodium |
998 mg |
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| Total Carbohydrates |
27 g |
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| Fiber |
2 g |
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| Protein |
35 g |
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