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Recipe Summary

Prep time: 25 mins
Cook time: 6 mins
Yield: 1 servings

This recipe is...

  • low in fat
  • rich in veggies
  • rich in grains
  • rich in protein
 
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Grilled Flounder Sandwiches

This recipe serves: 
Ingredients
For the dressing:
2 tablespoons Herbed Yogurt Non-Fat Dressing (see recipe) or non-fat salad dressing
For the flounder:
1 flounder fillet, about 5 to 6 ounces
non-stick cooking spray
salt to taste
freshly ground black pepper
1/4 lemon, cut into 1 wedge
For the sandwich:
2 large green leaf lettuce leaves
1/4 large tomato, thinly sliced
1 large whole grain sandwich bun
Cooking Instructions
For the dressing:
1. Make the Herbed Yogurt Non-Fat Dressing.

For the flounder:
2. Preheat the grill to medium-high.

3. Spray the grill grate with non-stick cooking spray. Season the fillet with salt and pepper.

4. Grill each flounder fillet for about 3 minutes on each side, depending on the thickness of the fish, then season the fillet with the juice of the lemon wedge.

For the sandwich:
5. Spread about 1 1/2 tablespoons of the dressing on each side of the roll. Next add two slices of lettuce leaves and tomato and top with the flounder. Season to taste.

Serving Size: 1 sandwich

Nutritional Information

Number of Servings: 1

Per Serving

  • Calories
  • 354
  • Carbohydrate
  • 40 g
  • Fat
  • 7 g
  • Fiber
  • 4 g
  • Protein
  • 35 g
  • Saturated Fat
  • 3 g
  • Sodium
  • 606 mg
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Side Dishes