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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (184g) Recipe makes 6 servings |
||
| Calories 166 | ||
| Calories from Fat 24 | (14%) | |
| Amount Per Serving | %DV | |
| Total Fat 2.7g | 4% | |
| Saturated Fat 0.9g | 4% | |
| Monounsaturated Fat 0.6g | ||
| Polyunsaturated Fat 0.6g | ||
| Trans Fat 0.0g | ||
| Cholesterol 80mg | 26% | |
| Sodium 198mg | 8% | |
| Potassium 632mg | 18% | |
| Total Carbohydrate 1.6g | 0% | |
| Dietary Fiber 0.1g | 0% | |
| Sugars 1.2g | ||
| Protein 32.2g | 64% | |
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Ingredients
- 6 flounder fillets or sole fillets (about 1 1/2 lbs.)
- 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 broiler and prepare broiler pan with cooking spray.2
Arrange fish on broiler pan.3
In a small bowl, combine yogurt, Parmesan, mustard, lemon juice and horseradish.4
Spread mixture over both sides of the fillets.5
Broil about 8 inches from heat, turning once, for about 6 minutes, or until fish flakes easily with a fork.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Sole & Flounder
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- Preparation > Presentation > Served Hot
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Featured Reviews for This Recipe
From: mosma
On Dec 24, 2008
I made this with flounder. It was very good and easy to make. Everyone ate it. I would also add more horseradish next time.
From: SmoochTheCook
On Jul 27, 2008
Very tasty and easy! Next time, I'll probably add more horseradish, but I'm a nut about horseradish. I liked the deviled taste too, as another chef mentioned. This was excellent and will be a regular on my plate when the rest of the family wants beef. :D Thanks so much! UPDATED, made this again and used 2 times the horseradish. It was perfect for my taste buds!
From: sugarpea
On Jun 2, 2005
This is awesome. Tastes like deviled fish. I used red snapper and Dh practically inhaled his. I only used 12 ounces of fish, the full sauce recipe and placed it all in an 8x8 pyrex baking dish. I broiled it until browned and bubbling without turning it, mostly because I got busy and forgot. At any rate this one is definitely repeatable, Dancer.
From: Evie*
On Oct 31, 2005
Ohh this is delicious..love the flavours of the 'sauce'. I used gurnard fillets.
great recipe, thanks. 
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