Pan-Seared Flounder Almondine from Healthy Diabetic Recipes

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If you are unsure whether this Pan-Seared Flounder Almondine recipe is suitable for your personal diabetic diet, please consult your doctor or a qualified nutritionalist.

“Every country possesses, it seems, the sort of cuisine it deserves, which is to say the sort of cuisine it is appreciative enough to want. I used to think that the notoriously bad cooking of the English was an example to the contrary, and that the English cook the way they do because, through sheer technical deficiency, they had not been able to master the art of cooking. I have discovered to my stupefaction that the English cook that way because that is the way they like it."

~ Waverly Root (1903-1982)

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Pan-Seared Flounder Almondine Recipe

Recipe Ingredients:

1/2 cup almonds, crushed or sliced
4 flounder fillets - (6 oz ea)
1/2 tsp salt
1/4 tsp freshly-ground black pepper
1 cup reduced fat (2%) milk
1 cup all-purpose flour
Nonstick cooking spray
1 lemon, cut into wedges

Recipe Instructions:

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"
S(Formatted for MC6):
"07-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 4

“Food without wine is a corpse; wine without food is a ghost; united and well mitched they are as body and soul, living partners.”
~ Andre Simon (1877-1970)

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Important Note: This Pan-Seared Flounder Almondine recipe was located in the public domain.It is suitable' for diabetics and low carb diets solely because someone, somewhere, decided to publish them as such. I am not qualified in medicine or nutrition, so please use your own common sense when deciding which are appropriate for your particular diet.

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This Pan-Seared Flounder Almondine Recipe may also be ideal for anyone following the Atkins diet, or seeking to reduce their carbohydrate intake for other reasons.