Parmesan Lemon Crusted Flounder with Green Beans Amandine


  • Fresh green beans, trimmed and cut in half
  • 1 lb egg white
  • 4 flounder fillets (4 oz each)
  • 3 cloves garlic, minced (divided use)
  • 2 tsp olive oil
  • 1/4 cup grated Parmesan cheese
  • Juice and zest of 1 lemon (juice divided)
  • 1 tbsp trans-fat-free margarine
  • 1/2 cup panko bread crumbs
  • 8 cups water
  • 1/4 cup slivered almonds
  • Nonstick cooking spray


  1. Preheat the oven to 375°F. Coat a baking sheet with cooking spray and set it aside. In a large soup pot, bring the water to a boil over high heat.
  2. In a small bowl, mix the panko bread crumbs, lemon zest, Parmesan cheese, olive oil, and half of the minced garlic until well-combined.
  3. Lay the fish fillets on the prepared baking sheet and brush each with egg white. Press 2 tablespoons of the panko mixture onto the top of each fillet. Drizzle with 2 tablespoons of lemon juice. Spray the top of each fillet with cooking spray. Bake for 20 minutes.
  4. While the fish is baking, blanch the green beans in the boiling water for 2 minutes. Drain and set aside.
  5. In a nonstick sauté pan over medium heat, add the margarine. Add the remaining minced garlic, slivered almonds, and green beans. Sauté for 4 to 5 minutes.
  6. Drizzle the green beans with the remaining 2 tablespoons of lemon juice and sauté for 2 more minutes.
  7. Serve 1 fish fillet with 1 cup of green beans and 1/2 cup of brown rice (optional).