Mexican Baked Flounder Recipe

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Ingredients:

Serving

1/2 cup onion, chopped
2 garlic cloves, minced
1 tbsp vegetable oil
1 (16 oz) can chopped tomatoes, drained
1 tbsp green chili, chopped
1 tsp chili powder
1/8 tsp pepper
1 egg white
1 tbsp skim milk
4 (4 oz) flounder fillets
1/2 cup cornmeal
1/2 cup shredded part-skim mozzarella cheese
fat free sour cream, for garnish (optional)
1 avocado, cut into wedges, for garnish (optional)

Directions:

Saute onion and garlic in oil in medium saucepan over medium heat for 3 minutes until soft.
Add tomatoes, chiles, chili powder and pepper.
Simmer, covered for 15 minutes, stirring occasionally.
Beat egg white and skim milk in shallow dish.
Dip fish in egg mixture and coat with cornmeal.
Place in singel layer in baking dish sprayed with nonstick cooking spray.
Spoon sauce over fillets and sprinkle with cheese.
Bake at 350 degrees F. for 20 minutes or until fish flakes easily.
Garnish with avocado slices and dollop of sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	279.58 Kcal (1171 kJ)
Calories from fat	152.62 Kcal
		% Daily Value*
Total Fat	16.96g	26%
Cholesterol	31.76mg	11%
Sodium	304.07mg	13%
Potassium	447.67mg	10%
Total Carbs	20.5g	7%
Sugars	2.36g	9%
Dietary Fiber	5.36g	21%
Protein	14.23g	28%
Vitamin C	10.8mg	18%
Iron	1.1mg	6%
Calcium	263.4mg	26%

Amount Per 100 g
Calories	165.01 Kcal (691 kJ)
Calories from fat	90.08 Kcal
		% Daily Value*
Total Fat	10.01g	26%
Cholesterol	18.74mg	11%
Sodium	179.47mg	13%
Potassium	264.22mg	10%
Total Carbs	12.1g	7%
Sugars	1.39g	9%
Dietary Fiber	3.17g	21%
Protein	8.4g	28%
Vitamin C	6.4mg	18%
Iron	0.7mg	6%
Calcium	155.5mg	26%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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