Pan-Seared Flounder Almondine Recipe - Cooking Index
Pan-Seared Flounder Almondine Recipe - Cooking Index
| 1/2 cup | 46g / 1.6oz | Almonds - crushed or sliced |
| 4 | Flounder fillets - (6 oz ea) | |
| 1/2 teaspoon | 2.5ml | Salt |
| 1/4 teaspoon | 1.3ml | Freshly-ground black pepper |
| 1 cup | 237ml | Reduced fat (2%) milk |
| 1 cup | 62g / 2.2oz | All-purpose flour |
| Nonstick cooking spray | ||
| 1 | Lemon - cut into wedges |
Preheat oven to 350 degrees. When oven has heated, place the almonds on a baking sheet and bake until they are lightly browned, about 8 to 10 minutes. Remove from the oven and cool.
Season the flounder with salt and pepper. Dip the filets into the milk, then dredge throught the flour.
Spray the pan with nonstick cooking spray and heat it over medium heat. Place the filets in the pan. Lightly brown one side then turn the filets to brown the other side. When the filets are done, serve with a lemon wedge and a garnish of the toasted almonds.
This recipe yields 4 servings. Serving size: 1 filet.
Exchanges Per Serving: 6 Very Lean Meat.
Nutrition Facts: Calories 227; Calories from Fat 32; Fat 4g; Saturated Fat 1g; Cholesterol 124mg; Sodium 190mg; Dietary Fiber 0g; Sugars 1g; Protein 43g.
Source:
American Diabetes Association at http://www.diabetes.org
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