Day 16

TGIF...haha! Flashback anyone?

**Here's a great looking dish that's healthy and looks delicious too!**

Baked Flounder with Fresh Lemon Pepper
Use fresh lemon, good olive oil, freshly ground peppercorns, and garlic, and you'll never look at lemon pepper the same again. Serve with steamed asparagus.

2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon extravirgin olive oil
1 1/4 teaspoons black peppercorns, crushed
1/2 teaspoon salt
2 garlic cloves, minced
4 (6-ounce) flounder fillets
Cooking spray
Lemon wedges (optional)

Preheat oven to 425°.

Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray. Rub garlic mixture evenly over fillets. Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.

Yield: 4 servings

NUTRITION PER SERVING
CALORIES 189(26% from fat); FAT 5.4g (sat 0.9g,mono 2.9g,poly 0.9g); PROTEIN 32.2g; CHOLESTEROL 82mg; CALCIUM 39mg; SODIUM 432mg; FIBER 0.4g; IRON 0.8mg; CARBOHYDRATE 1.2g

*Mini Contest*

This is a bigger challenge than usual...but if you complete this, I'm sure you'll feel great about yourself!!!

I challenge you to do 50 knee lunges, 100 crunches, 100 jumping jacks, and 20 push-ups today. You can do the crunches and lunges in sets of 25 if you'd like and the push-ups in 2 sets of ten or 4 sets of 5. As long as you get it done today it counts. Take your time if your not used to this activity. This is in addition to any other exercise you have planned for the day. This may seem like a lot but you'll feel great about yourself after completing this challenge. Good luck!

*****(Disclaimer: If you've had back or neck surgery I recommend you ride the stationary bike for an extra 1/2 mile instead and this will count for the challenge.)*****

If you complete this challenge post this "Challenge Award Badge" on your blog for today:

(just copy and paste)