Pan-Seared Flounder Almondine from Healthy Diabetic Recipes

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

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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