Lemon-Sauced Flounder - Just Fish/Seafood Recipes


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Lemon-Sauced Flounder

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


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).