Baked Flounder au Gratin

Description
Excellent seafood dish!
 * Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Original recipe
 * Source: dLife

Ingredients

 * 1 large flounder (about 2 lbs)
 * salt (optional)
 * juice from 1 lemon
 * ¼ cup dried breadcrumbs
 * ¼ cup shredded reduced-fat cheddar cheese
 * 3 tbsp reduced-fat margarine
 * ½ cup minced onion

Directions

 * 1) To help save on time, have your fish market remove the scaled, insides, head and tail from the fish before bringing it home to cook.
 * 2) Heat the oven to 375°F.
 * 3) Sprinkle salt (optional) and lemon juice on the flounder and lay in a non-stick baking pan.
 * 4) Cover the flounder with breadcrumbs, cheese, small lumps of margarine, and onion.
 * 5) Bake in the oven for 35 – 45 minutes or until fish flakes easily.
 * 6) Baste the flounder from time to time to keep moist.

Nutritional information

 * Exchanges: ½ starch | 3 very lean meat | ½ fat
 * Calories 167 | Calories from Fat 55 | Total Fat 6g | Saturated Fat 1g | Cholesterol 48mg | Sodium 254mg | Carbohydrate 8g | Dietary Fiber 1g | Sugars 2 g | Protein .19 g