| Flounder Fillets in Foil
four 5 ounce flounder fillets
1 tablespoon of margarine (containing no more than 2 grams of saturated fatty acids per 1 tbsp.)
1 tablespoon of shallots, chopped or green onions
1/2 pound of mushrooms, chopped
3 tablespoons of dry white wine
1 tablespoon of fresh lemon juice
1 tablespoon of fresh parsley, chopped
Vegetable oil spray
1/2 teaspoon of black pepper, freshly ground |
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Rinse fish and pat dry. Set aside. To make a mushroom sauce, begin by lightly spraying a non-stick skillet with vegetable oil. Place over medium-high heat. Add margarine, shallots or green onions and sauté until soft. Add mushrooms and cook 5 minutes. Stir in wine, lemon juice and parsley and cook until most of the liquid evaporates. Preheat oven to 400ºF. Lightly spray 4 pieces of heavy-duty foil with vegetable oil. Place a fillet on each piece of foil. Season with pepper. Spoon mushroom sauce evenly over each piece of fish. Draw edges of foil together and seal. Bake 20 minutes, or until fish flakes. Serve in foil.
NUTRIENT ANALYSIS: Calories - 159 Kcal; Protein - 26 grams; Carbohydrates - 3 grams; Total Fat - 5 grams; Saturated - 1 gram; Polyunsaturated - 1 gram; Monounsaturated - 2 grams; Cholesterol - 69 milligrams; Sodium -
143 milligrams.
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