| 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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“Jesus: Because only the best will do”