dish
Grilled Flounder Sandwiches

4
Serves
354
Calories
15
Nutrients
16
Vitamins

Ingredients

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

Nutrition Information

Number of Servings: 4
Calories
354
Protein
35 g
Total Carbohydrate
40 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar
5 g
Total Fat
7 g
Saturated Fat
3 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
68 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
39 %
Percent Calories from Carbohydrate
44 %
Percent Calories from Fat
17 %
Vitamin A
399 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
7 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
1 mcg
Vitamin C
41 mg
Vitamin D
85 IU
Folate
26 mcg
Vitamin E
4 IU
Vitamin K
17 mcg
Pantothenic Acid
1 mg
Calcium
130 mg
Iron
2 mg
Phosphorus
280 mg
Potassium
683 mg
Sodium
606 mg
Zinc
1 mg