Tortilla Chip Flounder with Black Bean Salad

Tortilla Chip Flounder with Black Bean Salad

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From: Diabetic Living Magazine

This 40-minute recipe pairs a vibrant black bean salad with baked flounder. The flounder is coated in a cayenne pepper and tortilla chip crust adding a bit of heat to this Mexican-inspired meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (3-4) ounce fresh or frozen flounder fillets or other white fish fillets
  • Cooking spray
  • 4 ounces multi-grain tortilla chips
  • ⅛- ¼ teaspoon cayenne pepper
  • ⅓ cup refrigerated or frozen egg product, thawed
  • 1 (15 ounce) can no-salt-added black beans, rinsed and drained
  • ½ cup halved cherry tomatoes
  • ½ cup chopped green bell pepper
  • ¼ cup finely chopped red onion
  • 2 tablespoons chopped fresh oregano
  • 2 tablespoons chopped fresh Italian parsley plus more for garnish
  • 1 tablespoon lemon juice
  • 2 teaspoons olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground cumin
  • ¼ cup crumbled queso fresco (1 ounce)
  • Chopped fresh Italian parsley (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Preheat oven to 425°F. Line a baking sheet with foil. Coat the foil with cooking spray; set the baking sheet aside.
  2. Combine tortilla chips and cayenne pepper in a food processor. Cover and process until very finely crushed. Transfer to a shallow dish.
  3. Rinse the fish; pat dry with paper towels. Pour egg into another shallow dish. Dip the fish in the egg, then in the crushed tortilla chips, turning to coat and pressing to adhere. Place the fish on the prepared baking sheet. Lightly coat top of the fish with cooking spray. Bake for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
  4. Meanwhile, for bean salad, combine black beans, tomatoes, bell pepper, onion, oregano, 2 tablespoons parsley, lemon juice, oil, salt, and cumin in a medium bowl. Serve the fish on top of bean salad. Sprinkle with cheese and, if desired, additional parsley.

Nutrition information

  • Serving size: 1 fillet and ⅔ cup bean salad
  • Per serving: 361 calories; 11 g fat(2 g sat); 8 g fiber; 35 g carbohydrates; 28 g protein; 18 mcg folate; 46 mg cholesterol; 3 g sugars; 782 IU vitamin A; 25 mg vitamin C; 145 mg calcium; 3 mg iron; 401 mg sodium; 749 mg potassium
  • Nutrition Bonus: Vitamin C (42% daily value)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, 1 fat, ½ vegetable

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