| |
| INGREDIENTS |
| 2 oz. |
sliced almonds |
| 4 |
(6 ounce) flounder fillets |
| 2 |
large eggs |
| 1 tbsp. |
fat free half and half |
| 2 tbsp. |
olive oil |
| 3 tbsp. |
unsalted butter |
| ½ cup |
dry white wine |
| ¼ cup |
chopped parsley |
| 1 |
lemon, zested, and juiced |
| 3 tbsp. |
capers |
|
|
|
| RECIPE |
-
Preheat olive oil in large nonstick skillet over medium-high heat.
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Beat eggs with half and half.
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Add 2 tbsp. unsalted butter to pan and let melt.
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Dip fish in eggs and cook on both sides until golden – DO NOT TURN OVER UNTIL FISH FORMS A CRUST.
-
Transfer fish to plate as it finishes, tent with foil to keep warm.
-
Add wine to pan and let it reduce by half, about 1 minute. Add remaining tablespoon of butter then stir in lemon juice, zest and capers.
-
Remove from heat and pour sauce over fish and top with almonds.
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| SERVING SUGGESTION |
SERVING SIZE:
1 fillet
NUMBER OF SERVINGS:
4
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| NUTRITION FACTS |
| |
| Calories |
370 |
|
| Total Fat |
12 g |
|
| Sodium |
270 mg |
|
| Total Carbohydrates |
6 g |
|
| Fiber |
3 g |
|
| Protein |
39 g |
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