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Cheesy-Chipotle Flounder

Cheesy-Chipotle Flounder

Nutrition Facts
  • cal. (kcal) 443
  • Makes: 4 servings
  • Prep: 15 mins
  • Bake: 20 mins at 450°F
  • Cook: 35 mins
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Ingredients

  • 1 cup brown rice
  • 1 14 1/2 - ounce can diced tomatoes with jalapenos
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 1 lemon
  • 1/4 cup chipotle mayonnaise (such as Kraft)
  • 1/4 cup reduced-fat cheddar cheese
  • 4 flounder fillets, about 6 ounces each
  • 1/2 pound spinach, steamed

Directions

  1. Heat oven to 450 degrees F. Coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray.
  2. In a medium-size pot, bring 2 1/4 cups water to a boil. Stir in rice and simmer, covered, on low for 20 minutes. Stir in tomatoes, chili powder, oregano and cumin. Simmer an additional 15 minutes or until rice is tender.
  3. Meanwhile, fold fish in half skinned-side down and place in prepared dish. Cut lemon in half. Squeeze 1/2 of the lemon over inside and outside of fish. Mix together the mayo and cheese and spread evenly over the top of the fish. Bake at 450 degrees F. for 15 to 20 minutes or until fish flakes easily with a fork.
  4. Serve fish with brown rice and spinach. Garnish with remaining lemon, sliced.

Nutrition Information for Cheesy-Chipotle Flounder

Servings Per Recipe: 4
PER SERVING: 443 cal., 9 g total fat (2 g sat. fat), 92 mg chol., 795 mg sodium, 49 g carb. (7 g fiber), 40 g pro.

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