Mexican Baked Flounder

Jun 03, 2023June 3, 20230 1
Mexican Baked Flounder – Spice Up Your Life
in Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup onion , chopped
2 garlic cloves , minced
1 tablespoon vegetable oil
1 can chopped tomatoes , drained
1 tablespoon green chili , chopped
1 teaspoon chili powder
1/8 teaspoon pepper
1 egg white
1 tablespoon skim milk
4 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 )

Nutrision Information

Servings Per Recipe
4
Calories
225
Sugar
3g
Fat
7g
Mexican Baked Flounder is a spicy twist on a classic dish that will leave you feeling satisfied and energized. This flavorful recipe is perfect for those who love Mexican cuisine, but want something light and healthy. Flounder is a low-calorie, low-fat fish that is easy to cook and pairs well with many different flavors. By combining it with tomatoes, green chili, and cheese, you get a dish that is rich in flavor and nutrients. This dish is perfect for a quick and easy weeknight meal, as it can be prepared and cooked in under 30 minutes.

Instructions

1.Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
2.In a nonstick skillet, saute onions and garlic in oil until tender. Add tomatoes, green chili, chili powder and pepper.
3.Cook over low heat until mixture thickens.
4.Meanwhile, in a small bowl, whisk egg white and milk.
5.Dip fillets in egg mixture, then coat with cornmeal.
6.Place fillets in baking dish and top with tomato mixture.
7.Sprinkle with mozzarella cheese.
8.Bake for 15-20 minutes or until fish flakes easily with a fork.

PROS

Mexican Baked Flounder is a delicious and healthy meal that is low in calories and fat.

It is an easy and quick dish to prepare and cook.

CONS

Flounder has a mild flavor, which may not appeal to everyone.

The skin of the fish can be tough and should be removed before cooking.

HEALTH & BENEFITS

Flounder is a good source of protein, vitamins and minerals, and is low in fat and calories.
The dish is also low in carbohydrates, making it a good choice for those on low-carb diets.
The tomatoes and green chilis in the dish are rich in antioxidants and vitamins A and C, which support a healthy immune system.

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