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. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Thaw fish, if frozen. Preheat oven to 425 degrees F. Line a baking sheet with foil. Coat the foil with cooking spray; set the baking sheet aside.

  • Combine tortilla chips and cayenne pepper in a food processor. Cover and process until very finely crushed. Transfer to a shallow dish.

  • 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.

  • 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 Facts

361 calories; 11.4 g total fat; 2 g saturated fat; 46 mg cholesterol; 401 mg sodium. 749 mg potassium; 35.5 g carbohydrates; 8.4 g fiber; 3 g sugar; 28.2 g protein; 782 IU vitamin a iu; 25 mg vitamin c; 18 mcg folate; 145 mg calcium; 3 mg iron; 81 mg magnesium;