Recipe Summary

Prep time: 25 mins
Cook time: 6 mins
Yield: 4 servings

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This recipe is...

rich in grains
rich in veggies
rich in veggies
lower in fat
lower in fat

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Grilled Flounder Sandwiches
This recipe serves:   

For the dressing:
1/3 cup Herbed Yogurt Non-Fat Dressing (see recipe) or non-fat salad dressing

For the flounder:
4 flounder fillets, about 5 to 6 ounces each
non-stick cooking spray
salt to taste
freshly ground black pepper
1 lemon, cut into 4 wedges

For the sandwiches:
8 large green leaf lettuce leaves
1 large tomato, thinly sliced
4 large whole grain sandwich buns

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 fillets 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 each fillet with the juice of one lemon wedge.

For the sandwiches:
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: 4
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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