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Flounder Fillets over Zesty Lemon Rice

Source of Recipe

Diabetic Cooking Magazine - 2002

Flounder Fillets over Zesty Lemon Rice
Exchanges
WW Points
Makes 6 servings

1/4 cup reduced-fat margarine
3 tablespoons fresh lemon juice
2 teaspoons chicken bouillon granules
1/2 teaspoon black pepper
1 cup cooked rice
1 package (10 ounces) frozen chopped broccoli, thawed
1 cup (4 ounces) shredded reduced fat Cheddar cheese
1 pound flounder fillets
1/2 teaspoon paprika

Preheat oven to 375°F. Spray 2-quart square casserole with nonstick cooking spray. Melt margarine in small saucepan over medium heat. Add lemon juice, bouillon and pepper; cook and stir 2 minutes or until bouillon dissolves. Combine rice, broccoli, cheese and 1/4 cup lemon sauce in medium bowl; spread on bottom of prepared dish. Place fillets over rice mixture. Pour remaining lemon sauce over fillets.

Bake, uncovered, 20 minutes or until fish flakes easily when tested with fork. Sprinkle evenly with paprika.

One serving equals: Calories: 216 (Cal. from Fat: 35%)…Total Fat 8gm (Sat. Fat: 3gm)…Carbohydrate: 12gm…Protein: 23gm…Cholesterol: 50mg…Sodium: 442mg… Fiber: 2g ++++ Exchanges: 1/2 starch…3 lean meat…1 vegetable ++++ WWP: 5