Monday, January 18, 2010

Make-Over Monday: Baked Flounder with Orange & Kiwi Salad

In trying to keep my caloric intake under control this month and due to the fact that I have been craving fish... We decided to take one of our favorite FAT dishes and make-it-over...

For the Baked Flounder... (for one person)
Place one piece of flounder in a large, lightly greased baking dish, cover fish with three lemon slices and sprinkle with salt, pepper, parsley, grill seasonings and one chopped green onion. Baked at 350* about ten minutes or until fish is white and flaky.

For the Orange & Kiwi Salad... (for one person)
1 cup Iceberg Lettuce, shredded and placed on a plate. Next add 1/2 cup of chopped fresh oranges and 1 chopped kiwi to lettuce. Drizzle with Poppy Seed Dressing of choice.

Original Recipe calls for the fish to be breaded & fried at 342 calories + salad at 199 calories = 541 per serving.
Our Recipe was with the fish unbreaded and baked at  206 calories + salad at 160 calories = 366 per serving.

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