| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Eggs, Vegetables | Fish*, Main course | 4 | Servings | |
INGREDIENTS
| 4 | 4-oz flounder or other lean | |
| whitefish filets | ||
| 1/8 | t | Pepper |
| 1/3 | c | All-purpose flour |
| 2 | Egg whites, lightly beaten | |
| Vegetable cooking spray | ||
| 1 | T | Margarine, divided |
| 1/2 | c | Chablis or othe dry white |
| wine | ||
| 1/3 | c | Chopped green onions |
| 3 | T | Lemon juice |
| 1/8 | t | 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>
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