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Prep Time:30 minsAdditional Time:10 minsTotal Time:40 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:10 minsTotal Time:40 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:40 mins
Total Time:
40 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients4(3-4) ounce fresh or frozen flounder fillets or other white fish filletsCooking spray4ouncesmulti-grain tortilla chips1/8-1/4 teaspoon cayenne pepper⅓cuprefrigerated or frozen egg product, thawed1(15 ounce) canno-salt-added black beans, rinsed and drained½cuphalved cherry tomatoes½cupchopped green bell pepper¼cupfinely chopped red onion2tablespoonschopped fresh oregano2tablespoonschopped fresh Italian parsley plus more for garnish1tablespoonlemon juice2teaspoonsolive oil¼teaspoonsalt¼teaspoonground cumin¼cupcrumbled queso fresco (1 ounce)1sprigChopped fresh Italian parsley
Cook Mode(Keep screen awake)
Ingredients
4(3-4) ounce fresh or frozen flounder fillets or other white fish fillets
Cooking spray
4ouncesmulti-grain tortilla chips
1/8-1/4 teaspoon cayenne pepper
⅓cuprefrigerated or frozen egg product, thawed
1(15 ounce) canno-salt-added black beans, rinsed and drained
½cuphalved cherry tomatoes
½cupchopped green bell pepper
¼cupfinely chopped red onion
2tablespoonschopped fresh oregano
2tablespoonschopped fresh Italian parsley plus more for garnish
1tablespoonlemon juice
2teaspoonsolive oil
¼teaspoonsalt
¼teaspoonground cumin
¼cupcrumbled queso fresco (1 ounce)
1sprigChopped fresh Italian parsley
DirectionsThaw fish, if frozen. Preheat oven to 425 degrees F. Line a baking sheet with foil. Coat the foil with cooking spray; set the baking sheet aside.Combine tortilla chips and cayenne pepper in a food processor. Cover and process until very finely crushed. Transfer to a shallow dish.Rinse the fish; pat dry with paper towels. Pour egg into another shallow dish. Dip the fish in the egg, then in the crushed tortilla chips, turning to coat and pressing to adhere. Place the fish on the prepared baking sheet. Lightly coat top of the fish with cooking spray. Bake for 8 to 10 minutes or until the fish flakes easily when tested with a fork.Meanwhile, for bean salad, combine black beans, tomatoes, bell pepper, onion, oregano, 2 tablespoons parsley, lemon juice, oil, salt, and cumin in a medium bowl. Serve the fish on top of bean salad. Sprinkle with cheese and, if desired, additional parsley.Originally appeared: Diabetic Living Magazine
Directions
Thaw fish, if frozen. Preheat oven to 425 degrees F. Line a baking sheet with foil. Coat the foil with cooking spray; set the baking sheet aside.Combine tortilla chips and cayenne pepper in a food processor. Cover and process until very finely crushed. Transfer to a shallow dish.Rinse the fish; pat dry with paper towels. Pour egg into another shallow dish. Dip the fish in the egg, then in the crushed tortilla chips, turning to coat and pressing to adhere. Place the fish on the prepared baking sheet. Lightly coat top of the fish with cooking spray. Bake for 8 to 10 minutes or until the fish flakes easily when tested with a fork.Meanwhile, for bean salad, combine black beans, tomatoes, bell pepper, onion, oregano, 2 tablespoons parsley, lemon juice, oil, salt, and cumin in a medium bowl. Serve the fish on top of bean salad. Sprinkle with cheese and, if desired, additional parsley.
Thaw fish, if frozen. Preheat oven to 425 degrees F. Line a baking sheet with foil. Coat the foil with cooking spray; set the baking sheet aside.
Combine tortilla chips and cayenne pepper in a food processor. Cover and process until very finely crushed. Transfer to a shallow dish.
Rinse the fish; pat dry with paper towels. Pour egg into another shallow dish. Dip the fish in the egg, then in the crushed tortilla chips, turning to coat and pressing to adhere. Place the fish on the prepared baking sheet. Lightly coat top of the fish with cooking spray. Bake for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
Meanwhile, for bean salad, combine black beans, tomatoes, bell pepper, onion, oregano, 2 tablespoons parsley, lemon juice, oil, salt, and cumin in a medium bowl. Serve the fish on top of bean salad. Sprinkle with cheese and, if desired, additional parsley.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)361Calories11gFat36gCarbs28gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
