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




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

1 fillet and 2/3 cup bean salad
361 calories; protein 28.2g; carbohydrates 35.5g; dietary fiber 8.4g; sugars 2.9g; fat 11.4g; saturated fat 2g; cholesterol 45.7mg; vitamin a iu 782IU; vitamin c 25.4mg; folate 18.1mcg; calcium 145.2mg; iron 3.5mg; magnesium 81.4mg; potassium 749.3mg; sodium 400.8mg.

3 lean protein, 2 starch, 1 fat, 1/2 vegetable