Free Recipe Lemon-Sauced Flounder
Recipe Type: M Recipes
Recipe Preparation: cook
Cooking Temperature:
Recipe Serves: 4
Ingredients for Lemon-Sauced Flounder Recipe
4 4-oz flounder or other lean
-whitefish filets
1/8 ts Pepper
1/3 c All-purpose flour
2 Egg whites; lightly beaten
Vegetable cooking spray
1 tb Margarine; divided
1/2 c Chablis or othe dry white
-wine
1/3 c Chopped green onions
3 tb Lemon juice
1/8 ts Salt
Lemon-Sauced Flounder Preparation
Sprinkle fillets with pepper; dredge in flour. Dip in egg whites; dredge in flour again. Coat a large nonstick skillet with cooking spray; add 1-1/2 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 1/4 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 11.6 / 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@UNIFACE.NL>
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