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Parmesan Lemon Crusted Flounder with Green Beans Amandine

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How to Make Parmesan Lemon Crusted Flounder with Green Beans Amandine

This delicious and easy-to-make dinner is also budget-friendly at about $2.50 per serving. Complete your plate by adding a side of brown rice or other whole grain.


10 min prep time


20 min cook time


4servings


1 piece of fish with 1 cup green beans

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Step-By-Step Instructions:

  1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray and set it aside. Add the water to a large soup pot over high heat and bring to a boil.
  2. In a small bowl, combine the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the garlic. Mix until well-combined.
  3. Lay the fish fillets on the prepared baking sheet and brush each with egg white. Press 2 Tbsp of the panko mixture onto the top of each fillet. Drizzle with 2 Tbsp of the lemon juice. Spray the top of each fillet with cooking spray. Bake for 20 minutes.
  4. While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
  5. Add the margarine to a nonstick sauté pan over medium heat. Add the remaining garlic, the almonds, and the green beans, and sauté for 4 to 5 minutes.
  6. Drizzle the green beans with the remaining 2 Tbsp of lemon juice and sauté for 2 more minutes.
  7. Serve 1 fish fillet with 1 cup green beans and 1/2 cup brown rice (optional)
Budget Friendly
Dinner
Main Dish
Quick & Easy
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Nutrition facts

4 Servings



  • Serving Size

    1 piece of fish with 1 cup green beans


  • Amount per serving



    Calories





    290

  • % Daily value*

  • Total Fat
    12g

    15%

    • Saturated Fat
      2.5g

      13%
    • Trans Fats
      0g

  • Cholesterol
    65mg

    22%

  • Sodium
    210mg

    9%

  • Total Carbohydrate
    18g

    7%

    • Dietary Fiber
      4g

      14%
    • Total Sugars
      3g

  • Protein
    28g

  • Potassium
    560mg
    12%

Ingredients

slivered almonds
1/4 cup

trans-fat-free margarine
1 tbsp

fresh green beans (trimmed and cut in half)
1 lbs

egg white
1

flounder fillets
4 (4 oz each)

garlic (minced, divided use)
3 clove

olive oil
2 tsp

Parmesan cheese (grated)
1/4 cup

juice and zest of 1 lemon (juice divided)
1

panko bread crumbs
1/2 cup

water
8 cup

nonstick cooking spray
1

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