13 Ingredients
  • 4 slices whole-wheat bread (1-ounce each)
  • Cooking spray
  • 1/2 cup whole-wheat flour
  • 1 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 pound flounder fillets
  • 2 eggs, beaten to mix
  • 1/3 cup nonfat plain Greek-style yogurt
  • 2 tablespoons mayonnaise
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1 tablespoon snipped fresh chives
  • Pinch cayenne pepper, optional
Nutrition
331
17% daily value
4 servings
                                       
                                            low-​sugar
     

Fat

23% 15

Saturated

16% 3

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 6

Carbs

8% 25

Carbs (net)

- 21

Fiber

14% 4

Sugars

- 2

Sugars, added

- 0

Protein

49% 24

Cholesterol

46% 137

Sodium

26% 620

Calcium

11% 108

Magnesium

17% 68

Potassium

10% 355

Iron

11% 2

Zinc

10% 2

Phosphorus

64% 449

Vitamin A

5% 48

Vitamin C

1% 1

Thiamin (B1)

15% 0

Riboflavin (B2)

12% 0

Niacin (B3)

16% 3

Vitamin B6

14% 0

Folate equivalent (total)

9% 36

Folate (food)

- 36

Folic acid

- 0

Vitamin B12

25% 1

Vitamin D

1% 4

Vitamin E

9% 2

Vitamin K

6% 4
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