lemon fried fish

Parmesan Lemon Crusted Flounder with Green Beans Amandine Serves: 4


Ingredients:

  • cooking spray
  • 8 cups water
  • 1/2 cup panko breadcrumbs
  • 1 lemon, zested and juiced (juice divided)
  • 1/4 cup grated parmesan cheese
  • 2 tsp olive oil
  • 2 cloves garlic, minced or grated
  • 1 egg white
  • 4 (4 oz) frozen flounder filets (do not thaw)
  • 1 lb fresh green beans, trimmed and cut in half
  • 1 Tbsp trans-fat-free margarine
  • 1 clove garlic, minced or grated
  • 1/4 cup slivered almonds
  • 2 Tbsp lemon juice (use from juiced lemon above)

Cooking Instructions:

  • Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray and set it aside. Add 8 cups of water to a large soup pot over high heat and bring to a boil.
  • In a small bowl, combine the panko, lemon zest, grated parmesan cheese, olive oil, and garlic. Mix until the panko is coated with the olive oil.
  • Lay the fish filets on the prepared baking sheet and brush each filet with egg whites. Coat the top of each filet with 2 Tbsp of panko mixture and press it in to the fish. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fish with cooking spray.
  • Bake for 20 minutes.
  • While the fish is baking, par cook (blanch) the green beans for 2 minutes. Drain and set aside.
  • Add the margarine to a nonstick sauté pan over medium heat. Add the garlic, almonds, and green beans and sauté for 4-5 minutes.
  • Drizzle with remaining 2 Tbsp lemon juice and sauté 2 more minutes.
  • Build your plate with one fish filet and 1 cup of green beans.

Serve with: 1/2 cup cooked brown rice.

For more Diabetes Friendly recipes, visit heart.org.

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