1 lb. frozen flounder or sole fillets, thawed
2 tbsp. plain low fat yogurt
1 tbsp. polyunsaturated oil
1 1/2 tsp. lemon (or lime) juice
4 tbsp. packaged bread crumbs
1 tsp. seasoned salt
1/2 tsp. pepper
Paprika (opt.)

Preheat oven to very hot, 475 degrees. Spray a non-stick cookie sheet or shallow baking pan liberally with cooking spray (or wipe with vegetable oil). Combine yogurt, oil and juice in a shallow dish; mix well. Sprinkle bread crumbs on wax paper. Dip fillets in the yogurt mixture, then press into the crumbs, lightly coating both sides. Arrange fish in a single layer on the cookie sheet. Sprinkle with salt, pepper and paprika, if using. Bake fish, uncovered, in preheated very hot oven, 475 degrees, for 8 minutes (or longer, depending on thickness of the fillets). Do not turn fillets. Fish is done when coating is golden and fish flakes easily. Remove fish with a spatula.