Breaded Flounder with Broiled Plum Tomatoes

Inspired by the flavors of southern France, this easy preparation
is ideal for almost any white-fleshed fish.

Makes 4 servings

Ingredients

1 tablespoon + 1 teaspoon skim milk
1/4 cup whole-wheat flour
1 egg white, lightly beaten
3/4 cup dried whole-wheat bread crumbs
Four 5-ounce flounder fillets
6 large plum tomatoes, halved lengthwise
1/2 teaspoon dried thyme leaves

Spray broiler rack with nonstick cooking spray; place 5" from heat.
Preheat broiler. In each of 4 medium shallow bowls, separately place milk, flour,
egg white and 1/2 cup of the bread crumbs. Dip each flounder fillet first in milk,
then flour, egg white and finally bread crumbs. Place on prepared broiler rack
and broil 4-5 minutes on each side, until fish flakes easily with fork. Remove to
serving plate and keep warm. Meanwhile, place tomatoes in small baking dish and
broil, cut-side up, until lightly browned, 3-5 minutes. Remove and let cool slightly.
In small bowl, combine the remaining 1/4 cup bread crumbs with the thyme.
Spread 1 teaspoon bread-crumb mixture onto cut side of each broiled tomato;
continue broiling until crumbs are toasted, 3-4 minutes. Serve with flounder.

SERVING SIZE:  4 oz. Flounder with 3 Tomato Halves

POINTS:  4

SELECTIONS:  1 1/2 Vegetables, 2 Proteins, 1 1/4 Breads,
15 Optional Calories; 2 grams Fat, 3 grams Fiber.

PER SERVING:  200 Calories, 2 g Total Fat, 1 g Saturated Fat,
68 mg Cholesterol, 188 mg Sodium, 14 g Total Carbohydrate,
3 g Dietary Fiber, 30 g Protein, 49 mg Calcium