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@...>

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