1 cup corn flakes cereal, crushed
1 teaspoon dried parsley flakes
1/2 teaspoon onion powder
1/4 teaspoon paprika
1 tablespoon reduced calorie mayonnaise
1 teaspoon Dijon mustard
10 ounces flounder, halibut, sole, or turbot fillets

Preparation Instructions:

Combine first 4 ingredients in a shallow bowl; stir well. Combine mayonnaise and mustard in a bowl; stir well. Brush fish fillets with mayonnaise mixture, and dredge in corn flake mixture.

Place fish fillets on a microwave safe roasting rack; cover with wax paper. Microwave at high 2 1/2 to 3 minutes or until fish fillets flake easily when tested with a fork. 3 servings.

Per serving: 133 calories; 18.6 g protein; 7.4 g carbohydrates; 2.6 g fat; 47 mg cholesterol; 258 mg sodium.