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Add a photoServings: 4
Ingredients
- 4 x 4-ounce flounder or possibly other lean whitefish filets
- 1/8 tsp Pepper
- 1/3 c. All-purpose flour
- 2 x Egg whites, lightly beaten Vegetable cooking spray
- 1 Tbsp. Margarine, divided
- 1/2 c. Chablis or possibly othe dry white wine
- 1/3 c. Minced green onions
- 3 Tbsp. Lemon juice
- 1/8 tsp 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 in 1-1/2 tsp margarine, and place over medium-high heat till warm. Add in 2 fillets; cook 4 minutes on each side or possibly till fish is lightly browned and flakes easily when tested with a fork. Set aside and keep hot. Repeat procedure with remaining margarine and fillets. Wipe pan drippings from skillet with a paper towl.
- Add in wine and remaining ingredients to skillet; cook till mix reduces to 1/4 c., stirring frequently. Spoon over fillets.
- Yield: 4 servings (about 186 cal per 3 ounces fish and 1 Tbsp. sauce).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 176g | |
| Recipe makes 4 servings | |
| Calories 196 | |
| Calories from Fat 38 | 19% |
| Total Fat 4.29g | 5% |
| Saturated Fat 0.87g | 3% |
| Trans Fat 0.52g | |
| Cholesterol 54mg | 18% |
| Sodium 201mg | 8% |
| Potassium 479mg | 14% |
| Total Carbs 10.35g | 3% |
| Dietary Fiber 0.6g | 2% |
| Sugars 0.77g | 1% |
| Protein 22.66g | 36% |
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