Baked Lemon Flounder

Fresh baked flounder with lemon slices, croutons and your favourite complimentary seasonings make a delicious and satisfying sub-200 calorie meal.


1 1/4 lb. flounder fillets

1 medium lemon, thinly sliced

3 tbsp. melted butter

1/2 c. Italian- seasoned croutons

Chopped parsley, for garnish

Sautéed greens and dinner rolls for serving


  1. 1. In 3-quart baking dish, arrange flounder fillets in single layer; season with 1/4 teaspoon each salt and pepper. Top with lemon; drizzle with 3 tablespoons melted butter. Bake at 450°F 12 to 15 minutes, until fish just turns opaque in center.
  2. Pulse Italian- seasoned croutons in food processor until coarsely crushed; sprinkle over flounder. Garnish with chopped parsley. Serve with sautéed greens and dinner rolls.


Per Serving: 195 calories; 5 g carbs; 16 g protein; 12 g fat (6 g saturated fat); 605 mg sodium

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