Lemon-sauced flounder
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 4 | 4-oz flounder or other lean whitefish filets | |
| ⅛ | teaspoon | Pepper |
| ⅓ | cup | All-purpose flour |
| 2 | Egg whites; lightly beaten | |
| Vegetable cooking spray | ||
| 1 | tablespoon | Margarine; divided |
| ½ | cup | Chablis or othe dry white wine |
| ⅓ | cup | Chopped green onions |
| 3 | tablespoons | Lemon juice |
| ⅛ | teaspoon | Salt |
Directions
Sprinkle fillets with pepper; dredge in flour. Dip in egg whites; dredge in flour again.
Coat a large nonstick skillet with cooking spray; add 1-½ tsp margarine, and place over medium-high heat until hot. Add 2 fillets; cook 4 min on each side or until fish is lightly browned and flakes easily when tested with a fork. Set aside and keep warm. Repeat procedure with remaining margarine and fillets. Wipe pan drippings from skillet with a paper towl.
Add wine and remaining ingredients to skillet; cook until mixture reduces to ¼ cup, stirring frequently. Spoon over fillets.
Yield: 4 servings (about 186 cal per 3 ounces fish and 1 tablespoon sauce).
Per serving: Prot 23.7g / Fat 4.5g / Carb 11⅗ / Chol 58mg / Iron 0.9mg / Sodium 223mg / Calcium 29mg
Recipe By : Cooking Light
Posted to EAT-L Digest 7 November 96 Date: Fri, 8 Nov 1996 08:48:20 +0100 From: Kaye Sykes <Sykes.Kaye@...>