Photo: Cecilia Par
Estimated Nutrition (whole recipe, rough)
225
Calories
28g
Protein
8g
Fat
11g
Carbs
Counts 4 of 5 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Parmesan Cheese | 1 oz (28g) | 110 |
| Yogurt | 170g plain Greek | 100 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Horseradish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 flounder or sole fillets (1-1/2 pounds total), thawed if frozen
- 1/3 cup plain low-fat yogurt
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1-1/2 teaspoons prepared horseradish , drained
Directions
1
Preheat the broiler and prepare the broiler pan with non-stick pan spray.
2
Arrange the fish on the broiler pan.
3
In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish.
4
Spread the mixture on both sides of the fillets.
5
Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.
Recipe sourced from
fandom