Parmesan Lemon Crusted Flounder with Green Beans Amandine

With lean protein (flounder) and veggies (green beans), all you need to do is add brown rice to 1/4 of your plate, and this meal easily reflects the diabetes plate.

Prep Time: 10 minutes Cook Time: 20 minutes

Nutrition Facts

Serving Size: 1 piece fish + 1 cup green beans

  • Calories 280
  • Carbohydrate 17 g
  • Protein 28 g
  • Fat 12.0 g
  • Saturated Fat 2.5 g
  • Sugars 3 g
  • Dietary Fiber 4 g
  • Cholesterol 65 mg
  • Sodium 220 mg
  • Potassium 545 mg

This Recipe 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)

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Bake for 20 minutes.
  5. While the fish is baking, par cook (blanch) the green beans for 2 minutes. Drain and set aside.
  6. Add the margarine to a nonstick sauté pan over medium heat. Add the garlic, almonds, and green beans and sauté for 4-5 minutes.
  7. Drizzle with remaining 2 Tbsp lemon juice and sauté 2 more minutes.
  8. Build your plate with one fish filet and 1 cup of green beans.

Serve with: 1/2 cup cooked brown rice.

Recipe Cost: $10.15

Choices: 1/2 Starch, 2 Nonstarchy Vegetable, 3 Lean Protein, 1 Fat

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Create Your Plate

This meal plan’s lunch and dinner are great examples of the diabetes plate method at work. The addition of a balanced breakfast and nutritious snacks help to round out your day.

See Meal Plan