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Baked Flounder Teriyaki

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Baked Flounder Teriyaki
  • Prep Time 10 min
  • Total Time 1 hr 30 min
  • Servings 6
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A splash of dry sherry, a sprinkle of fresh gingerroot and a touch of honey flavor every morsel of this low-fat fish dish.

Ingredients

Cooking spray
1 1/2
lb flounder (about 6 small fillets) or other delicate- to medium-texture fish fillets
1
medium green onion, chopped (1 tablespoon)
2
cloves garlic, finely chopped
1/3
cup dry sherry or apple juice
3
tablespoons lemon juice
2
teaspoons finely chopped gingerroot
1
teaspoon vegetable oil
2
teaspoons honey
1/4
teaspoon pepper

Directions

  • 1 Spray 13x9-inch pan with cooking spray. If needed, cut fish fillets into 6 serving pieces. Place fish in pan. (If fish pieces have skin, place skin sides down in pan.)
  • 2 In small bowl, mix remaining ingredients; spoon over fish. Cover with foil; refrigerate 1 hour.
  • 3 Heat oven to 375°F. Bake covered 15 to 20 minutes or until fish flakes easily with fork.
Tips  

Fish is a lean protein source. Protein supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
90
(
Calories from Fat
25
)
Daily Value
Total Fat
2 1/2g
4%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
45mg
15%
Sodium
85mg
4%
Potassium
180mg
5%
Total Carbohydrate
3g
1%
(
Dietary Fiber
0g
0%
,
Sugars
2g
)
Protein
12g
Daily Value*:
Vitamin A
0%
0%
Vitamin C
2%
2%
Calcium
2%
2%
Iron
0%
0%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.
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