| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Eggs, Vegetables |
|
Main course, Fish* |
4 |
Servings |
INGREDIENTS
| 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 |
INSTRUCTIONS
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>
A Message from our Provider:
“Ask \”What would Jesus do?\” Apply the answer!”