Flounder/Sole Amandine Recipe
Servings: 4
Ingredients
- 1 lb Flounder/sole/catfish fillets
- 4 Tbsp. Almonds, sliced
- 1/4 c. Dry white wine
- 2 x Lemons, juice only
- 4 tsp Extra virgin olive oil
- 4 tsp Parsley, chopped
Directions
- Cut the fish into one piece per serving. Spray a large, non-stick skillet or possibly electric fry pan liberally with non-stick cooking spray. Spread the almonds in a shallow layer. Toast over moderate heat, watching carefully to prevent burning. Remove the almonds. Set aside. Spray the fry pan or possibly skillet with additional cooking spray. Arrange the fillets in a single layer. Combine all the remaining ingredients except the parsley. Spoon the mix over the fillets. Cover. Cook over moderate heat for 3 to 4 min. Uncover. Cook just till the fish becomes opaque. Serve sprinkled with parsley and the toasted almonds.
- /FISH
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 151g | |
| Recipe makes 4 servings | |
| Calories 174 | |
| Calories from Fat 62 | 36% |
| Total Fat 7.08g | 9% |
| Saturated Fat 1.04g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 94mg | 4% |
| Potassium 469mg | 13% |
| Total Carbs 2.42g | 1% |
| Dietary Fiber 0.8g | 3% |
| Sugars 0.6g | 0% |
| Protein 22.08g | 35% |
