Mexican Baked Flounder Recipe

Name: Mexican Baked Flounder
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/2 cup onion, chopped; 2 garlic cloves, minced; 1 tablespoon vegetable oil; 1 (16 ounce) 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 (4 ounce) 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)

Servings: persons

1/2 cup onion, chopped
2 garlic cloves, minced
1 tablespoon vegetable oil
1 (16 ounce) 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 (4 ounce) 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)

1
Saute onion and garlic in oil in medium saucepan over medium heat for 3 minutes until soft.
2
Add tomatoes, chiles, chili powder and pepper.
3
Simmer, covered for 15 minutes, stirring occasionally.
4
Beat egg white and skim milk in shallow dish.
5
Dip fish in egg mixture and coat with cornmeal.
6
Place in singel layer in baking dish sprayed with nonstick cooking spray.
7
Spoon sauce over fillets and sprinkle with cheese.
8
Bake at 350 degrees F. for 20 minutes or until fish flakes easily.
9
Garnish with avocado slices and dollop of sour cream.

227

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1/2 cup onion, chopped, 2 garlic cloves, minced, 1 tablespoon vegetable oil, 1 (16 ounce) can chopped tomatoes, drained, and more.

Yes, Mexican Baked Flounder falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Mexican Baked Flounder

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