- prep: 20 min
- cook: 0 hr
- total: 20 min
Summary
Here, Dijon mustard serves a dual purpose: It flavors the delicate fish, and helps the breadcrumb coating stay in place as the fish cooks. Tilapia can be used in place of the flounder.
Ingredients
- 6 plum tomatoes, halved lengthwise
- 2 tablespoons olive oil, plus more for one of the baking sheets
- 3/4 teaspoon dried tarragon
- 1 pinch sugar
- Coarse salt and ground pepper
- 1/3 cup mayonnaise
- 1 tablespoon fresh lemon juice
- 3 slices white sandwich bread (about 1 ounce each), torn into large pieces
- 4 flounder fillets (1 1/2 pounds total)
- 2 tablespoons Dijon mustard
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 416 % Daily Value *
- Total Fat: 25 g 38.59%
- Saturated Fat: 4 g 20.23%
- Trans Fat: 0 g %
- Cholesterol: 84 mg 28.06%
- Sodium: 1000 mg 41.66%
- Calcium: 48 mg 4.82%
- Potassium: 283 mg 8.08%
- Magnesium: 0 mg 0%
- Iron: 2 mg 9.38%
- Zinc: 0 mg 0%
- Total Carbohydrate: 20 g %
- Dietary Fiber: 1 g 2.96%
- Sugar: 3 g
- Protein: 25 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 2 g
- Omega 6 Fatty Acid: 8 g
- Vitamin A 2.18%
- Vitamin C 0.44%
- Vitamin D 48.37%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat4
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables0
- Exchange - Lean Meat3
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total5 oz-eq