Home My Story Recipes Meetings Contact Me
Search
Features Inspiration Success Resources Quotes Articles Thoughts    
Appetizers Breads Cakes Soups Crockpot  
Breakfast Salads Desserts Smoothies Main Dish  
SkinnyWeek.com Recipes - Remember to always check Points values!!!
Main Dish: FLOUNDER FRANCESE WITH ALMONDS, LEMON & CAPERS - Thanks Gina R.!
POINTSŪ value | 7
Servings | 4

Ingredients

2 oz sliced almonds
4 fillet flounder fillet(s)
3/4 cup fat-free egg substitute
2 Tbsp fat-free skim milk
5 second spray PAM Cooking Spray
2 Tbsp light butter
1/2 cup white wine
2 Tbsp dried parsley
1 medium lemon(s)
3 Tbsp capers
2 clove garlic clove(s)
2 cup chopped frozen spinach
1/4 tsp ground nutmeg

Instructions

Toast almonds over moderate heat in pan with no oil. Zest and juice lemon. Chop garlic. Once the almonds have color remove from pan, spray with Pam over medium to medium heat. Add 2 tsp of the light butter to pan. Season the fish with salt and pepper. Place egg substitute in a bowl. Dip the fish into the eggs and cook on both sides until just golden 5 to 6 minutes total. Transfer fish to a plate and cover with foil. Add wine to the pan and reduce by half about 1 minute. Add 1 tablespoon of light butter and the parsley to the pan. Stir in the lemon juice and zest and capers. Turn off heat. Pour sauce over fish and top with almonds. Return skillet to heat add remaing butter and a spray of pam add chopped garlic and let it spark by coming to a sizzle. Add defrosted spinach heat through season with salt, pepper, and nutmeg.


cblessum on 3/12/2007