Baked Flounder with Mustard Sauce

This low calorie- low fat recipe is a great one for those wanting a healthier diet. Under 300 calories (to include vegetable suggestions) and less than 10 grams of fat, what a way to eat healthy without compromising taste.

 

Baked Flounder with Mustard Sauce

Preheat oven to 350° F

Ingredients

Four 6 ounce flounder fillets (2 – 2 ½ pounds)

Dash Old bay seasoning

1/4 teaspoon extra virgin olive oil (to coat baking pan or dish)

Mustard Sauce:

2 garlic cloves peeled and minced

4 teaspoon of gourmet mustard

2 tablespoons of chives

1 teaspoon of lemon juice

Place all ingredients in a bowl and mix well

Preparation

1.       Rinse flounder and pat dry, with paper towel, removing all moisture. Lightly dust with Old Bay seasoning and lay out on, flat side down, on lightly oiled baking dish. With spatula, spread mustard Sauce on top of each flounder.

2.       Place in preheated, 350° F and bake uncovered, for 15 to 20 minutes, or until fish flakes easily with a fork.

Serving Suggestions:

Roasted asparagus

Pasta tossed with 2 tablespoon of – marinara sauce or fat free ranch dressing