• 1 lb. flounder or sole fillets
• 1 cup plain yogurt, or lowfat yogurt
• 1/4 cup grated Parmesan cheese
• 2 Tbs. fresh parsley, chopped
• 1 Tbs. instant minced onion
• 1 Tbs. lemon juice
• 1/2 tsp. garlic salt
• 1/8 tsp. black pepper

Preheat oven to 375°F. Arrange fillets in a baking pan coated with nonstick cooking spray. Combine remaining ingredients in a bowl. Spread yogurt mixture evenly over fillets. Bake 12-15 minutes.

Per serving: calories 199, fat 5.4g, 25% calories from fat, cholesterol 92mg, protein 32.8g, carbohydrates 4.3g, fiber 0.1g, sugar 3.2g, sodium 305mg, diet points 4.9.

Dietary Exchanges: Milk: 0.2, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.3, Fat: 0.5, Sugar: 0.0, Very lean meat protein: 0.0

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The recommended wines are: Chardonnay, Chablis, or Sauvignon Blanc.