Serves: 4
WW Points: 5
Ingredients:
4 teaspoons skim milk
1/4 cup whole wheat flour
1 egg white -- lightly beaten
3/4 cup whole wheat bread crumbs
1 1/4 pounds flounder fillets -- cut into 4 pieces
6 plum tomatoes -- halved lengthwise
1/2 teaspoon dried thyme
Instructions:
Spray the broiler rack with nonstick cooking spray; preheat the broiler.
Place the milk, flour, egg white and 1/2 cup of the bread crumbs separately into 4 shallow bowls. Dip each piece of flounder first into the milk, then the flour, egg white, and finally the bread crumbs; transfer to the broiler rack. Broil 5" from the heat until the fish is just opaque in the center, 4-5 minutes on each side. Transfer to a platter; keep warm.
Place the tomatoes cut-side up in a small baking pan. Broil until lightly browned, 3-5 minutes. Let cool slightly. In a small bowl, combine the remaining 1/4 cup bread crumbs with the thyme; sprinkle the bread crumbs onto the tomatoes; continue broiling until the crumbs are toasted, 3-4 minutes. Serve with the flounder.
Nutritional Analysis:
Per Serving: 258 Calories; 3g Fat (12.0% calories from fat); 33g Protein; 25g Carbohydrate; 4g Dietary Fiber; 68mg Cholesterol; 306mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat.