Flounder is our fish of choice, but halibut, cod, tilapia or any other light white fish will work great. Garnish with fresh lemon wedges.
Serves 4 Time 20 minutes
1/2 tsp salt
1/4 tsp black pepper
1 lb flounder fillets
non-stick cooking spray
1/2 tbsp butter substitute (Smart Balance)
1/2 tbsp olive oil
1/4 c white wine, dry variety
1/4 c combination of chives, parsley & tarragon, minced
- Rub salt and pepper into both sides of fish.
- Coat a large skillet with cooking spray and set over medium-low heat; add olive oil and melt the butter sub. in oil. Add wine and increase heat to medium-high; allow wine to reduce by half.
- Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook until no longer translucent in the middle, careful not to overcook it, about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs.
Per 3 1/2 oz filet
Nutrition Info : calories 134.4, fat 4.1g, protein 20.6g, carbohydrates 0.1g, sodium 391.9mg
Recommended for patients on the Modified Profast (Fast and Flexible) Program, Nutriplus (Balance Your Pyramid) Program or Maintenance Program.
Metabolic Medical Center